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

Weight per 100 calories

• Blanched Almonds: 17g
• Passion-fruit Juice, Purple: 196g

Blanched Almonds have 11.6 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 - Blanched Almonds or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Blanched Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	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	2.43% 3.16g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	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% 0g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	2.7% 0.032mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	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	27% 4.03mg	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

	Blanched Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	4% 40mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	6.95% 0.56mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	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 Blanched Almonds vs Passion-fruit Juice, Purple:

• Blanched Almonds have more Vitamin B1 and 205.3 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A, 2.1 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Passion-fruit Juice, Purple:

• Blanched Almonds have 5.1 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 3.2 times more Phosphorus and 5.1 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.9 times more Potassium and 219.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Passion-fruit Juice, Purple have similar amounts of Iron per 100 kcal.
• Both Blanched Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 90.8 times more Fat, 85.4 times more Saturated Fat, 36.9 times more Omega 6, 4.3 times more Fiber and 4.7 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 8.4 times more Carbohydrate and 33.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Passion-fruit Juice, Purple have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.