Comparing Nutrients in 1 kilogram Roasted Almonds VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Roasted Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	206% 5980kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	2.4% 0.77g	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	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	162% 210g	101% 131g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 62.8g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	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	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	268% 2680mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23.2% 860g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Almonds vs Bottled Pomegranate Juice:

• 1 kilogram of Roasted Almonds has 5.1 times more Vitamin B1, 79.8 times more Vitamin B2, 15.6 times more Vitamin B3, 3.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 62.9 times more Vitamin E than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted 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 Dry Roasted 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 Roasted Almonds vs Bottled Pomegranate Juice:

• 1 kilogram of Roasted Almonds has 24.4 times more Calcium, 52.3 times more Copper, 37.3 times more Iron, 39.9 times more Magnesium, 23.5 times more Manganese, 42.8 times more Phosphorus, 3.3 times more Potassium, 6.7 times more Selenium and 36.8 times more Zinc than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 35.7 times more Water than Dry Roasted 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 Roasted Almonds has 11.1 times more Energy, 181.2 times more Fat, 53.1 times more Saturated Fat, 258.9 times more Omega 6, 1.6 times more Carbohydrate, 109 times more Fiber and 139.7 times more Protein than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 2.6 times more Sugars and 637 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in one kilogram.