Comparing Nutrients in 14 ounces Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Energy	7.25% 210kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	57% 74g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	25.3% 18.4g	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	21% 15g	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	% 18.5g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 17.7g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	103% 39.3g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.94% 0.79mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	35% 0.46mg	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	18% 71.4μg	48.6% 194μg	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	193% 174mg	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	0.53% 0.079mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	15.4% 1.23mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Blanched Almonds:

• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have more Vitamin C than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 3.3 times more Vitamin B1, 33.9 times more Vitamin B2, 17.6 times more Vitamin B3, 5.6 times more Vitamin B5, 2.7 times more Vitamin B9 and 1187.5 times more Vitamin E than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Blanched Almonds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Blanched Almonds:

• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have 19.2 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 18.2 times more Calcium, 14.9 times more Copper, 10.6 times more Iron, 22.3 times more Magnesium, 3.6 times more Manganese, 60.1 times more Phosphorus, 5.1 times more Potassium, 32 times more Selenium and 27 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have 2.2 times more Sugars and more Fructose than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 11.1 times more Energy, 437.7 times more Fat, 494.1 times more Saturated Fat, 515.2 times more Omega 6, 1.5 times more Carbohydrate, 49.5 times more Fiber and 59.4 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.