Comparing Nutrients in 14 ounces White Grapefruit VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Grapefruit	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	54% 70g	130g per day for Men 19-50 years
Sugars	40% 29g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	110% 41.7g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Oil 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	12.2% 0.15mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36% 0.47mg	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	9.92% 39.7μg	26.8% 107μg	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	147% 132mg	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	3.44% 0.52mg	687% 103mg	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

	White Grapefruit	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	421% 3.8mg	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	2.98% 0.24mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	425% 9.76mg	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	4.54% 31.8mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of White Grapefruit versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Grapefruit vs Oil Roasted Almonds:

• 14 ounces of White Grapefruit have 1.2 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.5 times more Vitamin B1, 39.1 times more Vitamin B2, 13.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 199.8 times more Vitamin E than Raw White Grapefruit.
• 14 ounces of White Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw White Grapefruit as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Grapefruit vs Oil Roasted Almonds:

• 14 ounces of White Grapefruit have 32.3 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 24.3 times more Calcium, 19.1 times more Copper, 61.3 times more Iron, 30.4 times more Magnesium, 189.2 times more Manganese, 58.3 times more Phosphorus, 4.7 times more Potassium, 2.9 times more Selenium and 43.9 times more Zinc than Raw White Grapefruit.
• 14 ounces of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Grapefruit have 1.6 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 18.4 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 711.5 times more Omega 6, 2.1 times more Carbohydrate, 9.5 times more Fiber and 30.8 times more Protein than Raw White Grapefruit.
• 14 ounces of White Grapefruit provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw White Grapefruit as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.