Comparing Nutrients in 300 calories Juice, apple and grape blend, with added ascorbic acid VS Almonds

Weight per 300 calories

• Juice, apple and grape blend, with added ascorbic acid: 600g
• Almonds: 51.8g

Almonds have 11.6 times more energy per unit of mass than Juice, apple and grape blend, with added ascorbic acid, which is very high in comparison to other foods. Juice, apple and grape blend, with added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Juice, apple and grape blend, with added ascorbic acid or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Juice, apple and grape blend, with added ascorbic acid	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	57.5% 74.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	90% 65.5g	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	53.5% 38.8g	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	% 22.3g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 4.44g	% 2.05g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Juice, apple and grape blend, with added ascorbic acid	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	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	0% 0μg	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	188% 169mg	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	0.4% 0.06mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple and grape blend, with added ascorbic acid	Almonds	Recommended Dietary Allowance
Calcium	6.6% 66mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	11% 433μg	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	8.25% 0.66mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	7.7% 54mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	14% 522g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Juice, apple and grape blend, with added ascorbic acid vs Almonds:

• Juice, apple and grape blend, with added ascorbic acid has 1.8 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3 times more Vitamin B1, 6.6 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B9 and 221.3 times more Vitamin E than Juice, apple and grape blend, with added ascorbic acid.
• Both Juice, apple and grape blend, with added ascorbic acid and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Juice, apple and grape blend, with added ascorbic acid as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Juice, apple and grape blend, with added ascorbic acid vs Almonds:

• Juice, apple and grape blend, with added ascorbic acid has 1.5 times more Potassium and 228.6 times more Water than Almonds.
• While Almonds contain 2.1 times more Calcium, 8.9 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 3.5 times more Selenium and 5.4 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.

Comparison of macro-nutrients per 300 calories:

• Juice, apple and grape blend, with added ascorbic acid has 6.7 times more Carbohydrate, 29.1 times more Sugars and 680.1 times more Fructose than Almonds.
• While Almonds contain 35.9 times more Fat, 14.3 times more Saturated Fat, 39.4 times more Omega 6, 5.4 times more Fiber and 11.4 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• Both Juice, apple and grape blend, with added ascorbic acid and Almonds have similar amounts of Energy per 300 kcal.
• Both Juice, apple and grape blend, with added ascorbic acid as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.