Comparing Nutrients in 1 kilogram Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Energy	20.7% 600kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	144% 187g	130g per day for Men 19-50 years
Sugars	196% 142g	64% 46.3g	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	102% 73.6g	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	% 68g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 44.6g	g per day for Men 19-50 years
Fiber	5.26% 2g	261% 99g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, without 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	14% 0.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	88.5% 1.15mg	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	0% 0μg	123% 490μg	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	1.1% 1mg	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% 0mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	34.5% 1380μg	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	31.3% 2.5mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	798% 18.4mg	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	20% 140mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23% 845g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Blanched Almonds:

• Blanched Almonds contain 11.2 times more Vitamin B1, 47.4 times more Vitamin B2, 26.3 times more Vitamin B3, 6.5 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Blanched Almonds:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 18.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 57.1 times more Copper, 13.1 times more Iron, 26.8 times more Magnesium, 7.7 times more Manganese, 34.4 times more Phosphorus, 6.3 times more Potassium, more Selenium, 3.8 times more Sodium and 42.4 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.

Comparison of macro-nutrients per 1 kilogram:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 3.1 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 9.8 times more Energy, 404 times more Fat, 158.1 times more Saturated Fat, 727.4 times more Omega 6, 1.3 times more Carbohydrate, 49.5 times more Fiber and 57.8 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.