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

Weight per 300 calories

• Passion-fruit Juice, Purple: 588g
• Blanched Almonds: 50.8g

Blanched Almonds have 11.6 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is very high in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Passion-fruit Juice, Purple	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	109% 79g	3.25% 2.35g	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	NA	0% 0g	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	3.1% 1.18g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	4.5% 0.058mg	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	10.3% 41μg	6.23% 25μg	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	195% 175mg	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	0.39% 0.059mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	58% 0.52mg	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	17.6% 1.4mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	11% 76.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	13.6% 504g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Purple has more Vitamin A, 2.1 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1 and 205.3 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Raw Passion-fruit Juice, Purple has 4.9 times more Potassium and 219.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 3.2 times more Phosphorus and 5.1 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Blanched Almonds have similar amounts of Iron per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Purple has 8.4 times more Carbohydrate and 33.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 90.8 times more Fat, 85.4 times more Saturated Fat, 36.9 times more Omega 6, 4.3 times more Fiber and 4.7 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.