Comparing Nutrients in 14 ounces Grapefruit juice canned VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice canned	6%	16%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Grapefruit juice canned	Roasted Almonds	Recommended Dietary Allowance
Energy	5.06% 147kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	64% 83.4g	130g per day for Men 19-50 years
Sugars	42% 30.5g	26.6% 19.3g	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	17.7% 13g	0.055% 0.04g	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	% 12.3g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 19g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice canned	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	41.5% 0.54mg	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	14% 55.6μg	54.6% 218μg	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	149% 134mg	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	5.56% 0.83mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice canned	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	485% 4.36mg	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	3.97% 0.32mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	385% 8.86mg	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	9.64% 67.5mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.76% 361g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Grapefruit juice canned vs Roasted Almonds:

• Grapefruit juice, white, canned or bottled, unsweetened has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 59.9 times more Vitamin B2, 14 times more Vitamin B3, 3.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 113.8 times more Vitamin E than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Grapefruit juice canned vs Roasted Almonds:

• Grapefruit juice, white, canned or bottled, unsweetened has 37.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.8 times more Calcium, 34.3 times more Copper, 46.6 times more Iron, 31 times more Magnesium, 117.5 times more Manganese, 27.7 times more Phosphorus, 5.1 times more Potassium, 20 times more Selenium and 66.2 times more Zinc than Grapefruit juice, white, canned or bottled, unsweetened.

Comparison of macro-nutrients per 14 ounces:

• Grapefruit juice, white, canned or bottled, unsweetened has 3.8 times more Omega 3, 1.6 times more Sugars and 324 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.2 times more Energy, 79.6 times more Fat, 49.9 times more Saturated Fat, 94.5 times more Omega 6, 2.8 times more Carbohydrate, 18.2 times more Fiber and 38.1 times more Protein than Grapefruit juice, white, canned or bottled, unsweetened.
• Both Grapefruit juice, white, canned or bottled, unsweetened as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.