Comparing Nutrients in 100 calories Blanched Almonds VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Weight per 100 calories

• Blanched Almonds: 17g
• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 200g

Blanched Almonds have 11.8 times more energy per 100g than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E. It has very high energy density when compared to other foods. Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E having low energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	27.5% 20g	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	10.5% 7.62g	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	% 9.3g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 3.06g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	15.4% 0.2mg	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	6% 24μg	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	69.6% 62.6mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	4% 40mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	6.22% 0.056mg	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	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	44% 1mg	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	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 3.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.2 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B5, 10.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 1.4 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 4.5 times more Phosphorus and 2.3 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.2 times more Manganese, 2.4 times more Potassium and 227.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 31.8 times more Fat, more Saturated Fat, 4.2 times more Fiber and 5 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 7.7 times more Carbohydrate, 25.4 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.