Comparing Nutrients in 300 calories Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Roasted Almonds

Weight per 300 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 11.7 times more energy per unit of mass than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water, which is very high in comparison to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	101% 73.4g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	3.1% 1.18g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	5.25% 0.068mg	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	16% 64.7μg	6.9% 27.6μg	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	78.4% 70.6mg	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% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	61.3% 0.55mg	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	11.8% 0.94mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	48.7% 1.1mg	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	7.56% 53mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	4.28% 0.47mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	13.8% 509g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 10.7 times more Vitamin B1, 4.6 times more Vitamin B5, 6.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 203.8 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Roasted Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 5.5 times more Manganese, 2.2 times more Potassium and 421.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 2.1 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4.5 times more Phosphorus and 3.5 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 7.1 times more Carbohydrate and 30.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 149.4 times more Fat, 174.5 times more Saturated Fat, 184 times more Omega 6, 4.6 times more Fiber and 4.5 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.