Comparing Nutrients in 100 calories Almonds VS Passion-fruit Juice, Purple

Weight per 100 calories

• Almonds: 17.3g
• Passion-fruit Juice, Purple: 196g

Almonds have 11.4 times more energy per 100g than Passion-fruit Juice, Purple. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 100 calories - Almonds or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.33% 0.057g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	36.2% 26.3g	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	1.03% 0.39g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	7.54% 0.098mg	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	3.43% 13.7μg	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	65% 58.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	11.5% 0.1mg	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	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	NA	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Passion-fruit Juice, Purple:

• Almonds have more Vitamin B1 and 225.8 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Passion-fruit Juice, Purple:

• Almonds have 5.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 3.6 times more Selenium and 5.5 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.3 times more Potassium and 220.4 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 88 times more Fat, 83.7 times more Saturated Fat, 37.4 times more Omega 6, 5.5 times more Fiber and 4.8 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 7.2 times more Carbohydrate and 35 times more Sugars than Almonds.
• Both Almonds and Raw Passion-fruit Juice, Purple have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.