Comparing Nutrients in 300 calories Blanched Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Blanched Almonds: 50.8g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Blanched Almonds have 13.7 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has very high energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	55% 71.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	98% 71g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	12.3% 0.16mg	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	6.23% 25μg	24.4% 98μg	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	226% 203mg	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	80.5% 12mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	12% 120mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	59% 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	21% 1.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	5.16% 0.12mg	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	35% 245mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Blanched Almonds have 1.7 times more Vitamin B2 and 12.4 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Blanched Almonds have 2.2 times more Calcium, 2 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus and 3.1 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.9 times more Iron, 3.3 times more Potassium and 269.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 300 kcal.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 38.3 times more Fat, 26.2 times more Saturated Fat, 64.4 times more Omega 6, 7.2 times more Fiber and 2.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 7.6 times more Carbohydrate and 30.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.