Comparing Nutrients in 1 kilogram Blanched Almonds VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	203% 5900kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	101% 131g	130g per day for Men 19-50 years
Sugars	64% 46.3g	174% 127g	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	0% 0g	88% 63.7g	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	% 0.3g	% 62.8g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	2.63% 1g	38g per day for Men 19-50 years
Protein	382% 214g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	30.8% 0.4mg	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	123% 490μg	60% 240μg	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	0% 0mg	1.1% 1mg	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	1583% 238mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	236% 2360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	23.3% 0.21mg	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	410% 32.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	41.3% 0.95mg	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	687% 4810mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Bottled Pomegranate Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Bottled Pomegranate Juice:

• 1 kilogram of Blanched Almonds has 12.7 times more Vitamin B1, 47.4 times more Vitamin B2, 15 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 62.5 times more Vitamin E than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Blanched Almonds as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Bottled Pomegranate Juice:

• 1 kilogram of Blanched Almonds has 21.5 times more Calcium, 48.9 times more Copper, 32.8 times more Iron, 38.3 times more Magnesium, 19.3 times more Manganese, 43.7 times more Phosphorus, 3.1 times more Potassium, 10.7 times more Selenium and 33 times more Zinc than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 19.1 times more Water than Blanched Almonds.
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 10.9 times more Energy, 181.1 times more Fat, 51.3 times more Saturated Fat, 247.3 times more Omega 6, 1.4 times more Carbohydrate, 99 times more Fiber and 142.7 times more Protein than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 2.7 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in one kilogram.