Comparing Nutrients in 14 ounces Almonds VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%

Macro Nutrients

	Almonds	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	79.2% 2298kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	77.7% 56.4g	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	0.6% 0.44g	40.3% 29.2g	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	% 0.67g	% 27g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.16g	g per day for Men 19-50 years
Fiber	131% 49.6g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	150% 84g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0% 0μg	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	0.44% 0.4mg	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	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	184% 14.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	41.2% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.07% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Almonds have 12.1 times more Vitamin B1, 75.9 times more Vitamin B2, 27.2 times more Vitamin B3, 9.8 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almonds as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Almonds have 24.5 times more Calcium, 57.3 times more Copper, 14.8 times more Iron, 27 times more Magnesium, 9.1 times more Manganese, 34.4 times more Phosphorus, 7 times more Potassium, more Selenium and 44.6 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 19.2 times more Water than Almonds.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 9.7 times more Energy, 384.1 times more Fat, 152.1 times more Saturated Fat, 724.9 times more Omega 6, 1.5 times more Carbohydrate, 62.5 times more Fiber and 57.2 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 3.3 times more Sugars and 66.9 times more Fructose than Almonds.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3 in 14 ounces.