Comparing Nutrients in 1 pound Almonds VS Grapefruit, sections, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	91% 2626kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	32% 41.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	54.7% 39.7g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	171% 96g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	6.98% 0.091mg	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	10.2% 41μg	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	110% 99mg	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	2.72% 0.41mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	122% 1220mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	33.8% 0.3mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1.4% 0.032mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Grapefruit, sections, canned, water pack, solids and liquids:

• Almonds have 5.3 times more Vitamin B1, 54.2 times more Vitamin B2, 14.5 times more Vitamin B3, 3.9 times more Vitamin B5, 6.9 times more Vitamin B6, 4.9 times more Vitamin B9 and 284.8 times more Vitamin E than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain more Vitamin C than Almonds.
• Both Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Grapefruit, sections, canned, water pack, solids and liquids:

• Almonds have 17.9 times more Calcium, 15.4 times more Copper, 9 times more Iron, 27 times more Magnesium, 311.3 times more Manganese, 48.1 times more Phosphorus, 5.6 times more Potassium, 4.6 times more Selenium and 34.7 times more Zinc than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 20.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 16.1 times more Energy, 499.3 times more Fat, 271.6 times more Saturated Fat, 648.6 times more Omega 6, 2.4 times more Carbohydrate, 31.3 times more Fiber and 36.5 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 2 times more Sugars than Almonds.
• Both Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.