Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Grape Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Grape Juice Drink	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Canned Grape Juice Drink	Recommended Dietary Allowance
Energy	206% 5980kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	112% 146g	130g per day for Men 19-50 years
Sugars	67% 48.6g	195% 141g	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	2.63% 1g	38g per day for Men 19-50 years
Protein	374% 210g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Grape Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	27% 0.35mg	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	138% 550μg	2.5% 10μg	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	294% 265mg	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	1593% 239mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Grape Juice Drink	Recommended Dietary Allowance
Calcium	268% 2680mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.03% 321μg	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	466% 37.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	87% 2mg	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	673% 4710mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23% 853g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Grape Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Canned Grape Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Canned Grape Juice Drink:

• 1 kilogram of Roasted Almonds has 3.4 times more Vitamin B2, 25.6 times more Vitamin B3, 14 times more Vitamin B5, 3.9 times more Vitamin B6, 55 times more Vitamin B9 and more Vitamin E than Canned Grape Juice Drink.
• While 1 kg of Canned Grape Juice Drink contains 2.9 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Grape Juice Drink have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Canned Grape Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned Grape Juice Drink:

• 1 kilogram of Roasted Almonds has 38.3 times more Calcium, 50 times more Copper, 28.7 times more Iron, 46.5 times more Magnesium, 11.2 times more Manganese, 78.5 times more Phosphorus, 21.6 times more Potassium, 20 times more Selenium and 110.3 times more Zinc than Canned Grape Juice Drink.
• While 1 kg of Canned Grape Juice Drink contains 35.4 times more Water than Dry Roasted Almonds.
• 1 kilogram of Canned Grape Juice Drink lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 10.5 times more Energy, more Fat, more Saturated Fat, more Omega 6, 1.4 times more Carbohydrate, 109 times more Fiber and more Protein than Canned Grape Juice Drink.
• While 1 kg of Canned Grape Juice Drink contains 2.9 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Canned Grape Juice Drink provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Canned Grape Juice Drink provide inadequate amounts of Omega 3 in one kilogram.