Comparing Nutrients in 1 pound Bottled Pomegranate Juice VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Bottled Pomegranate Juice	Roasted Almonds	Recommended Dietary Allowance
Energy	8.45% 245kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	46% 59.6g	73.3% 95g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	40% 29g	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	% 28.5g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	130% 49.4g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	27.2% 109μg	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	0.5% 0.45mg	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	11.5% 1.72mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.3% 47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	5.67% 0.45mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	7.13% 50mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.3% 11g	3700g per day for Men 19-50 years

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

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

• 1 pound of Bottled Pomegranate Juice has more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• Both Bottled Pomegranate Juice and Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Bottled Pomegranate Juice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Bottled Pomegranate Juice vs Roasted Almonds:

• 1 pound of Bottled Pomegranate Juice has 35.7 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• 1 pound of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bottled Pomegranate Juice has 2.6 times more Sugars and 637 times more Fructose than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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.
• 1 pound of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Bottled Pomegranate Juice as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.