Comparing Nutrients in 500 calories Grape juice, canned or bottled, unsweetened, without added ascorbic acid VS Roasted Almonds

Weight per 500 calories

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid: 833g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 10 times more energy per unit of mass than Grape juice, canned or bottled, unsweetened, without added ascorbic acid, which is very high in comparison to other foods. Grape juice, canned or bottled, unsweetened, without added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Grape juice, canned or bottled, unsweetened, without added ascorbic acid or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	163% 118g	5.6% 4.06g	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	84.6% 61.3g	0.012% 0.008g	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	% 56.8g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 3.97g	g per day for Men 19-50 years
Fiber	4.4% 1.67g	24% 9.1g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	8.75% 0.11mg	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	0% 0μg	11.5% 46μg	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	0.93% 0.83mg	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% 0mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.17% 92mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	28.8% 1150μg	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	26% 2.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	81% 1.87mg	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	16.7% 117mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	19% 704g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Roasted Almonds:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 2.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Grape juice, canned or bottled, unsweetened, without added ascorbic acid vs Roasted Almonds:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 1.5 times more Potassium and 349.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Calcium, 6.1 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus and 4.7 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Dry Roasted Almonds have similar amounts of Manganese per 500 kcal.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Grape juice, canned or bottled, unsweetened, without added ascorbic acid has 7 times more Carbohydrate, 29.1 times more Sugars and 7335.5 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 40.6 times more Fat, 16.4 times more Saturated Fat, 76.4 times more Omega 6, 5.5 times more Fiber and 5.7 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Grape juice, canned or bottled, unsweetened, without added ascorbic acid as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.