Comparing Nutrients in 14 ounces Blanched Almonds VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%

Macro Nutrients

	Blanched Almonds	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Energy	80.7% 2342kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	23% 30g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	42% 30.5g	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	17.7% 13g	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	% 0.12g	% 12g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 5.2g	g per day for Men 19-50 years
Fiber	103% 39.3g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	152% 85g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	11.3% 0.15mg	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	48.6% 194μg	15% 59.5μg	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	137% 123mg	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	628% 94mg	5.56% 0.83mg	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	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	94% 937mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	14% 0.13mg	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	163% 13mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	3.28% 0.075mg	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	273% 1909mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.76% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Blanched Almonds have 2.9 times more Vitamin B1, 35.6 times more Vitamin B2, 13.3 times more Vitamin B3, 3.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 113.1 times more Vitamin E than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Vitamin B5 per 14 oz.
• Both Blanched Almonds as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Blanched Almonds have 15.7 times more Calcium, 32.1 times more Copper, 41 times more Iron, 29.8 times more Magnesium, 96.6 times more Manganese, 28.3 times more Phosphorus, 4.6 times more Potassium, 9.5 times more Sodium and 59.4 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 20.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 15.9 times more Energy, 82.1 times more Fat, 2.5 times more Carbohydrate, 16.5 times more Fiber and 39.6 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 1.7 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.