Comparing Nutrients in 300 calories Blanched Almonds VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Weight per 300 calories

• Blanched Almonds: 50.8g
• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 600g

Blanched Almonds have 11.8 times more energy per 100g than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E. It has very high energy density when compared to other foods. Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	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	56.2% 73g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	82.6% 60g	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	31.5% 23g	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	% 28g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 9.2g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	46% 0.6mg	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	18% 72μg	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	209% 188mg	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	25% 3.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	12% 120mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	18.7% 0.17mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	131% 3.02mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14% 522g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 3.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.2 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B5, 10.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 1.4 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 4.5 times more Phosphorus and 2.3 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.2 times more Manganese, 2.4 times more Potassium and 227.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 31.8 times more Fat, more Saturated Fat, 4.2 times more Fiber and 5 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 7.7 times more Carbohydrate, 25.4 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.