Comparing Nutrients in 300 calories With Vitamin E Added Reduced Sugar Fruit Juice Drink VS Blanched Almonds

Weight per 300 calories

• With Vitamin E Added Reduced Sugar Fruit Juice Drink: 769g
• Blanched Almonds: 50.8g

Blanched Almonds have 15.1 times more energy per unit of mass than With Vitamin E Added Reduced Sugar Fruit Juice Drink, which is very high in comparison to other foods. With Vitamin E Added Reduced Sugar Fruit Juice Drink having low energy density.

Which food has more nutrients per 300 calories - With Vitamin E Added Reduced Sugar Fruit Juice Drink or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
With Vitamin E Added Reduced Sugar Fruit Juice Drink	0%	2%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	With Vitamin E Added Reduced Sugar Fruit Juice Drink	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	95% 69.2g	3.25% 2.35g	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	NA	0% 0g	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	0% 0g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	0% 0g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	With Vitamin E Added Reduced Sugar Fruit Juice Drink	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.12mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.5% 0.058mg	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	1.92% 7.7μg	6.23% 25μg	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	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	35% 5.23mg	80.5% 12mg	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

	With Vitamin E Added Reduced Sugar Fruit Juice Drink	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	13.6% 544μg	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	3.85% 0.31mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	3.68% 0.085mg	40.6% 0.93mg	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	1.1% 7.7mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.6mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.15mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	18.2% 674g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of With Vitamin E Added Reduced Sugar Fruit Juice Drink vs Blanched Almonds:

• Blanched Almonds contain more Vitamin B1, more Vitamin B2, 15.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, 3.2 times more Vitamin B9 and 2.3 times more Vitamin E than With Vitamin E Added Reduced Sugar Fruit Juice Drink.
• Both With Vitamin E Added Reduced Sugar Fruit Juice Drink as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for With Vitamin E Added Reduced Sugar Fruit Juice Drink vs Blanched Almonds:

• With Vitamin E Added Reduced Sugar Fruit Juice Drink has 293.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Calcium, more Copper, 5.4 times more Iron, 8.9 times more Magnesium, 11 times more Manganese, 31.8 times more Phosphorus, 4 times more Potassium and 9.8 times more Zinc than With Vitamin E Added Reduced Sugar Fruit Juice Drink.
• Both With Vitamin E Added Reduced Sugar Fruit Juice Drink as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Vitamin E Added Reduced Sugar Fruit Juice Drink has 8.1 times more Carbohydrate and 29.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 49.6 times more Fat, 32.7 times more Saturated Fat, 81.7 times more Omega 6, more Fiber and more Protein than With Vitamin E Added Reduced Sugar Fruit Juice Drink.
• Both With Vitamin E Added Reduced Sugar Fruit Juice Drink and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both With Vitamin E Added Reduced Sugar Fruit Juice Drink as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.