Comparing Nutrients in 1 pound Roasted Almonds VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Roasted Almonds	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	94% 2712kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	51.5% 67g	130g per day for Men 19-50 years
Sugars	30.4% 22g	89% 64.4g	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	0.063% 0.045g	46% 33.4g	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	% 0.045g	% 31g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0.18g	g per day for Men 19-50 years
Fiber	130% 49.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	170% 95g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	11% 0.15mg	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	62.4% 249μg	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	723% 108mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	122% 1216mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.6% 626μg	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	211% 17mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	47% 1.1mg	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	305% 2136mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10.4% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Grape juice, canned or bottled, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• 1 pound of Roasted Almonds has 4.5 times more Vitamin B1, 79.8 times more Vitamin B2, 27.3 times more Vitamin B3, 6.7 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 1 lb of Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• 1 pound of Roasted Almonds has 24.4 times more Calcium, 61.1 times more Copper, 14.9 times more Iron, 27.9 times more Magnesium, 9.3 times more Manganese, 33.6 times more Phosphorus, 6.9 times more Potassium, more Selenium and 47.3 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 1 lb of Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 35.1 times more Water than Dry Roasted Almonds.
• 1 pound of Grape juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 10 times more Energy, 404.2 times more Fat, 163.7 times more Saturated Fat, 761.5 times more Omega 6, 1.4 times more Carbohydrate, 54.5 times more Fiber and 56.6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 1 lb of Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 2.9 times more Sugars and 736 times more Fructose than Dry Roasted Almonds.
• 1 pound of Grape juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 in one pound.