Comparing Nutrients in 1 kilogram White Grapefruit Juice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit Juice	5%	2%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.4% 390kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	132% 42g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	136% 177g	130g per day for Men 19-50 years
Sugars	126% 91g	62.8% 45.5g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	2.63% 1g	276% 105g	38g per day for Men 19-50 years
Protein	8.93% 5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	91% 1.18mg	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	25% 100μg	67.5% 270μg	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	422% 380mg	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	14.7% 2.2mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	1061% 9.55mg	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	25% 2mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	1070% 24.6mg	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	21.4% 150mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.3% 900g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Grapefruit Juice vs Oil Roasted Almonds:

• Raw White Grapefruit Juice has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Vitamin B1, 39.1 times more Vitamin B2, 18.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 118 times more Vitamin E than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice and Oil Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw White Grapefruit Juice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Grapefruit Juice vs Oil Roasted Almonds:

• Raw White Grapefruit Juice has 32.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 32.3 times more Calcium, 28.9 times more Copper, 18.4 times more Iron, 22.8 times more Magnesium, 123 times more Manganese, 31.1 times more Phosphorus, 4.3 times more Potassium, 41 times more Selenium and 61.4 times more Zinc than Raw White Grapefruit Juice.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Grapefruit Juice has 2 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15.6 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 711.5 times more Omega 6, 1.9 times more Carbohydrate, 105 times more Fiber and 42.5 times more Protein than Raw White Grapefruit Juice.
• Both Raw White Grapefruit Juice as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.