Comparing Nutrients in 100 calories Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

• Almonds: 17.3g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

Almonds have 13.5 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has very high energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 100 calories - Almonds or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	32.7% 23.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	8.14% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	75% 67.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	1.7% 0.04mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Almonds have 2.8 times more Vitamin B2 and 13.6 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains more Vitamin A, 3.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Almonds have 2.5 times more Calcium, 2 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 3 times more Selenium and 3.3 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.7 times more Iron, 2.9 times more Potassium and 270.6 times more Water than Almonds.
• Both Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 37.1 times more Fat, 25.7 times more Saturated Fat, 65.4 times more Omega 6, 9.3 times more Fiber and 2.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 6.4 times more Carbohydrate and 31.5 times more Sugars than Almonds.
• Both Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.