Comparing Nutrients in 300 calories Blanched Almonds VS Bottled Pomegranate Juice

Weight per 300 calories

• Blanched Almonds: 50.8g
• Bottled Pomegranate Juice: 556g

Blanched Almonds have 10.9 times more energy per 100g than Bottled Pomegranate Juice. It has very high energy density when compared to other foods. Bottled Pomegranate Juice having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.63% 0.28g	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% 73g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	97% 70.3g	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	49% 35.4g	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	% 35g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	1.46% 0.56g	38g per day for Men 19-50 years
Protein	19.4% 11g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	17% 0.22mg	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	33.3% 133μg	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	0.62% 0.56mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48% 57.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	12% 120mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	13% 0.12mg	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	6.94% 0.56mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	23% 0.53mg	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	8.73% 61mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	35% 1189mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	13% 478g	3700g per day for Men 19-50 years

Blanched Almonds VS Bottled Pomegranate Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Bottled Pomegranate Juice?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Bottled Pomegranate Juice:

• 300 calories of Blanched Almonds have 4.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.7 times more Vitamin E than Bottled Pomegranate Juice.
• While 300 kcal of Bottled Pomegranate Juice contain 9.9 times more Vitamin B5, 3.8 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bottled Pomegranate Juice provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Blanched Almonds as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Bottled Pomegranate Juice:

• 300 calories of Blanched Almonds have 2 times more Calcium, 4.5 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus and 3 times more Zinc than Bottled Pomegranate Juice.
• While 300 kcal of Bottled Pomegranate Juice contain 3.5 times more Potassium and 208.2 times more Water than Blanched Almonds.
• 300 calories of Bottled Pomegranate Juice lack sufficient amounts of Zinc
• Both Blanched Almonds as well as Bottled Pomegranate Juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 16.6 times more Fat, 4.7 times more Saturated Fat, 22.6 times more Omega 6, 9.1 times more Fiber and 13.1 times more Protein than Bottled Pomegranate Juice.
• While 300 kcal of Bottled Pomegranate Juice contain 7.7 times more Carbohydrate, 29.9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bottled Pomegranate Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Bottled Pomegranate Juice provide inadequate amounts of Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in 300 calories.