Comparing Nutrients in 1 pound Almonds VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Almonds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	91% 2626kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	67% 48.5g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	171% 96g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Almonds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	0% 0μg	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	126% 113mg	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	775% 116mg	1.5% 0.23mg	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

	Almonds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	6.55% 0.059mg	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	210% 17mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Almonds have 68.3 times more Vitamin B1, 81.3 times more Vitamin B2, 100.5 times more Vitamin B3, 7.9 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and 512.6 times more Vitamin E than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains more Vitamin C than Almonds.
• Both Almonds as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Almonds have 89.7 times more Calcium, 79.3 times more Copper, 14.8 times more Iron, 54 times more Magnesium, 36.3 times more Manganese, 68.7 times more Phosphorus, 6 times more Potassium, 41 times more Selenium and 78 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 20 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 12.6 times more Energy, 453.9 times more Fat, 223.6 times more Saturated Fat, 474 times more Omega 6, 1.9 times more Carbohydrate, 125 times more Fiber and 162.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 2.5 times more Sugars than Almonds.
• Both Almonds as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.