Comparing Nutrients in 1 pound Pink Grapefruit VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pink Grapefruit	Roasted Almonds	Recommended Dietary Allowance
Energy	6.57% 191kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.4g	73.3% 95g	130g per day for Men 19-50 years
Sugars	43% 31.3g	30.4% 22g	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	11% 8.03g	0.063% 0.045g	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	% 7.3g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 16g	% 21.5g	g per day for Men 19-50 years
Fiber	19% 7.26g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	47.5% 0.62mg	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	14.7% 59μg	62.4% 249μg	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	157% 142mg	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	3.93% 0.59mg	723% 108mg	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

	Pink Grapefruit	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.98% 100mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	554% 5mg	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	4.54% 0.36mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	4.34% 0.1mg	440% 10mg	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	11.7% 81.6mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Grapefruit VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pink Grapefruit versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pink Grapefruit vs Roasted Almonds:

• 1 pound of Pink Grapefruit has more Vitamin A and more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.8 times more Vitamin B1, 38.6 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 183.8 times more Vitamin E than Raw Pink and Red Grapefruit.
• Both Pink Grapefruit and Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Pink Grapefruit have insufficient amounts of Vitamin B3 and Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pink and Red Grapefruit as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Pink Grapefruit vs Roasted Almonds:

• 1 pound of Pink Grapefruit has 36.5 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 12.2 times more Calcium, 34.3 times more Copper, 46.6 times more Iron, 31 times more Magnesium, 101.5 times more Manganese, 26.2 times more Phosphorus, 5.3 times more Potassium, 20 times more Selenium and 47.3 times more Zinc than Raw Pink and Red Grapefruit.
• 1 pound of Pink Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pink Grapefruit has 1.4 times more Sugars and 177 times more Fructose than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 14.2 times more Energy, 375.3 times more Fat, 194.9 times more Saturated Fat, 446.4 times more Omega 6, 2 times more Carbohydrate, 6.8 times more Fiber and 27.2 times more Protein than Raw Pink and Red Grapefruit.
• 1 pound of Pink Grapefruit provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Pink and Red Grapefruit as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.