Comparing Nutrients in 300 calories Pink Grapefruit Juice with Calcium VS Almonds

Weight per 300 calories

• Pink Grapefruit Juice with Calcium: 769g
• Almonds: 51.8g

Almonds have 14.8 times more energy per unit of mass than Pink or Red Grapefruit Juice with Added Calcium , which is very high in comparison to other foods. Pink Grapefruit Juice with Calcium having low energy density.

Which food has more nutrients per 300 calories - Pink Grapefruit Juice with Calcium or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit Juice with Calcium	5%	16%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Pink Grapefruit Juice with Calcium	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	84.5% 61.2g	3.1% 2.25g	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	29% 21g	0.079% 0.057g	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	% 20.5g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 19.5g	% 2.05g	g per day for Men 19-50 years
Fiber	6.07% 2.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	7% 3.92g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit Juice with Calcium	Almonds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.4% 0.29mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	5.7% 22.8μg	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	190% 171mg	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	10.3% 1.54mg	88.5% 13.3mg	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

	Pink Grapefruit Juice with Calcium	Almonds	Recommended Dietary Allowance
Calcium	112% 1123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	59.4% 0.53mg	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	5.77% 0.46mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	30% 1015mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	19% 698g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pink Grapefruit Juice with Calcium vs Almonds:

• Pink or Red Grapefruit Juice with Added Calcium has more Vitamin A, 2.8 times more Vitamin B1, 8.5 times more Vitamin B5, 4.8 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.6 times more Vitamin B2 and 8.6 times more Vitamin E than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium and Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Pink or Red Grapefruit Juice with Added Calcium as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pink Grapefruit Juice with Calcium vs Almonds:

• Pink or Red Grapefruit Juice with Added Calcium has 8.1 times more Calcium, 2.7 times more Potassium and 305.6 times more Water than Almonds.
• While Almonds contain 2.7 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 7.7 times more Manganese, 2 times more Phosphorus, more Selenium and 5.3 times more Zinc than Pink or Red Grapefruit Juice with Added Calcium .

Comparison of macro-nutrients per 300 calories:

• Pink or Red Grapefruit Juice with Added Calcium has 306.8 times more Omega 3, 5.3 times more Carbohydrate, 27.2 times more Sugars and 371.2 times more Fructose than Almonds.
• While Almonds contain 4.9 times more Fat, 1.5 times more Saturated Fat, 3.5 times more Omega 6, 2.8 times more Fiber and 2.8 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• Both Pink or Red Grapefruit Juice with Added Calcium and Almonds have similar amounts of Energy per 300 kcal.
• Both Pink or Red Grapefruit Juice with Added Calcium as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.