Comparing Nutrients in 300 calories Orange Juice DrinkVS Almonds

Weight per 300 calories

Orange Juice Drink

556g

Almonds

51.8g

Almonds have 10.7 times more energy per unit of mass than Orange Juice Drink, which is very high in comparison to other foods. Orange Juice Drink having low energy density.

Which food has more nutrients per 300 calories - Orange Juice Drink or Almonds?

Macros Ratio

Protein Fat Carbs

Orange Juice Drink

99%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Orange Juice Drinkvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g

Fat

26.7%26g

0 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

6.16%1.97g

0 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

37.6%6.4g

0 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.3%74.5g

Carbohydrate

8.6%11g

74.5 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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71.7%52g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

52 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.92%1.1g

Fiber

17%6.48g

1.1 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2%1.1g

Protein

19.6%11g

1.1 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orange Juice Drinkvs Almonds

1.23%11μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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176%2.1mg

Vitamin B1

8.85%0.11mg

Thiamine

2.1 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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184%2.4mg

Vitamin B2

45.4%0.59mg

Riboflavin

2.4 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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174%27.8mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

27.8 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.67%0.33mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.33 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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214%2.78mg

Vitamin B6

5.46%0.071mg

Pyridoxine

2.78 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.56%22.2μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

22.2 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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93%83.3mg

Vitamin C

0%0mg

Ascorbic acid

83.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.74%0.11mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.11 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orange Juice Drinkvs Almonds

1.1%11mg

Calcium

14%139mg

11 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg

Copper

59.4%0.53mg

0.1 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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7.6%304μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

304 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.64%0.61mg

Iron

24%1.92mg

0.61 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.97%16.7mg

Magnesium

33.3%140mg

16.7 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.7%0.039mg

Manganese

49%1.13mg

0.039 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.17%22.2mg

Phosphorus

35.6%249mg

22.2 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.86%233mg

Potassium

11%380mg

233 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

3.86%2.12μg

0 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.74%11mg

Sodium

0.035%0.52mg

11 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1%0.11mg

Zinc

14.7%1.6mg

0.11 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%479g

Water

0.062%2.3g

479 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Orange Juice Drink vs Almonds:

Orange Juice Drink has 19.9 times more Vitamin B1, 4.1 times more Vitamin B2, 14.8 times more Vitamin B3, 1.4 times more Vitamin B5, 39.1 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 119.5 times more Vitamin E than Orange Juice Drink.
Both Orange Juice Drink and Almonds have similar amounts of Vitamin B9 per 300 kcal.
Both Orange Juice Drink as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Orange Juice Drink vs Almonds:

Orange Juice Drink has 209.6 times more Water than Almonds.
While Almonds contain 12.5 times more Calcium, 5.3 times more Copper, 3.1 times more Iron, 8.4 times more Magnesium, 29 times more Manganese, 11.2 times more Phosphorus, 1.6 times more Potassium, more Selenium and 14.5 times more Zinc than Orange Juice Drink.

Comparison of macro-nutrients per 300 calories:

Orange Juice Drink has 6.7 times more Carbohydrate and 23.1 times more Sugars than Almonds.
While Almonds contain more Fat, more Saturated Fat, more Omega 6, 5.8 times more Fiber and 9.9 times more Protein than Orange Juice Drink.
Both Orange Juice Drink and Almonds have similar amounts of Energy per 300 kcal.
Both Orange Juice Drink as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Orange Juice DrinkVS Snacks, granola bar, with coconut, chocolate coatedAlmondsVS Snacks, granola bar, with coconut, chocolate coated Orange Juice DrinkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Orange Juice DrinkVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Orange Juice Drink or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: