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

Weight per 100 calories

• Passion-fruit, Purple: 103g
• Blanched Almonds: 17g

Blanched Almonds have 6.1 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Passion-fruit, Purple	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.064% 0.001g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	16% 11.5g	1.1% 0.78g	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	NA	0% 0g	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.93% 0.1mg	1.5% 0.019mg	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	3.6% 14.4μg	2.08% 8.3μg	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	34.4% 31mg	0% 0mg	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	0.14% 0.021mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.85% 0.089mg	19.3% 0.17mg	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	20.6% 1.65mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 30mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	10% 70mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.12% 0.62μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit, Purple has more Vitamin A, 2.6 times more Vitamin B3, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1 and 195.2 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Blanched Almonds have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

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

• Raw Passion-fruit, Purple has 3 times more Iron, 3.2 times more Potassium, 9 times more Sodium and 98.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium, 2 times more Copper, 1.5 times more Magnesium and 4.9 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Blanched Almonds have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Passion-fruit, Purple has 7.6 times more Carbohydrate, 14.7 times more Sugars and 6.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 12.3 times more Fat, 11 times more Saturated Fat, 5 times more Omega 6 and 1.6 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Passion-fruit, Purple as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.