Comparing Nutrients in 1 kilogram White Grapefruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	White Grapefruit	Almonds	Recommended Dietary Allowance
Energy	11.4% 330kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	119% 38g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	166% 216g	130g per day for Men 19-50 years
Sugars	101% 73g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	378% 212g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	110% 440μg	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	370% 333mg	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	8.67% 1.3mg	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	1146% 10.3mg	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	7.5% 0.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	24.5% 905g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has more Vitamin C than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 56.9 times more Vitamin B2, 13.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 197.2 times more Vitamin E than Raw White Grapefruit.
• Both Raw White Grapefruit as well as 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 vs Almonds:

• Raw White Grapefruit has 20.5 times more Water than Almonds.
• While Almonds contain 22.4 times more Calcium, 20.6 times more Copper, 61.8 times more Iron, 30 times more Magnesium, 167.6 times more Manganese, 60.1 times more Phosphorus, 5 times more Potassium, 2.9 times more Selenium and 44.6 times more Zinc than Raw White Grapefruit.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Grapefruit has 1.7 times more Sugars than Almonds.
• While Almonds contain 17.5 times more Energy, 499.3 times more Fat, 271.6 times more Saturated Fat, 648.6 times more Omega 6, 2.6 times more Carbohydrate, 11.4 times more Fiber and 30.7 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.