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

Weight per 100 calories

• Almonds: 17.3g
• Passion-fruit Juice, Yellow: 167g

Almonds have 9.7 times more energy per 100g than Passion-fruit Juice, Yellow. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.078% 0.025g	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	1.03% 0.18g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	32.8% 23.8g	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	0.88% 0.33g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.7% 78.3μg	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	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	23.3% 3.73mg	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	7.7% 0.1mg	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	3.33% 13.3μg	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	33.7% 30.3mg	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	0.11% 0.017mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.67% 6.67mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	9.26% 0.083mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.75% 28.3mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	3.8% 140g	3700g per day for Men 19-50 years

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

• Almonds have more Vitamin B1 and 265.6 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains more Vitamin A, 6 times more Vitamin B3, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Passion-fruit Juice, Yellow have similar amounts of Vitamin B2 per 100 kcal.
• Both Almonds as well as Raw Passion-fruit Juice, Yellow 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, Yellow:

• Almonds have 7 times more Calcium, 2.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 4.2 times more Selenium and 5.4 times more Zinc than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 3.7 times more Potassium and 184.3 times more Water than Almonds.
• Both Almonds and Raw Passion-fruit Juice, Yellow have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 28.7 times more Fat, 26.3 times more Saturated Fat, 12.2 times more Omega 6, 6.5 times more Fiber and 3.3 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 6.5 times more Carbohydrate and 31.6 times more Sugars than Almonds.
• Both Almonds and Raw Passion-fruit Juice, Yellow have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.