Comparing Nutrients in 300 calories Almonds VS Passion-fruit Juice, Purple

Weight per 300 calories

• Almonds: 51.8g
• Passion-fruit Juice, Purple: 588g

Almonds have 11.4 times more energy per 100g than Passion-fruit Juice, Purple. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 300 calories - Almonds or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	61.5% 80g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	109% 79g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	19.6% 11g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	10.3% 41μg	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	195% 175mg	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	88.5% 13.3mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	14% 139mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	34.6% 0.31mg	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	24% 1.92mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Passion-fruit Juice, Purple:

• Almonds have more Vitamin B1 and 225.8 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Passion-fruit Juice, Purple:

• Almonds have 5.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 3.6 times more Selenium and 5.5 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.3 times more Potassium and 220.4 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 88 times more Fat, 83.7 times more Saturated Fat, 37.4 times more Omega 6, 5.5 times more Fiber and 4.8 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 7.2 times more Carbohydrate and 35 times more Sugars than Almonds.
• Both Almonds and Raw Passion-fruit Juice, Purple have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.