Comparing Nutrients in 14 ounces Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Energy	6.98% 202kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	64% 83.4g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	114% 43.3g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	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	4.96% 0.79mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	11% 43.7μg	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	53% 47.6mg	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	0.26% 0.04mg	632% 95mg	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, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	7.94% 0.64mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	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	5.1% 35.7mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	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	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 59.9 times more Vitamin B2, 18.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 2390 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water 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 Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 35.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Calcium, 24.4 times more Copper, 23.3 times more Iron, 19.9 times more Magnesium, 2.1 times more Manganese, 52.3 times more Phosphorus, 5.4 times more Potassium, 20 times more Selenium and 41.4 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.

Comparison of macro-nutrients per 14 ounces:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 2.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.7 times more Energy, 1751.3 times more Fat, 2046 times more Saturated Fat, 2157.5 times more Omega 6, 1.7 times more Carbohydrate, 54.5 times more Fiber and 52.4 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.