Comparing Nutrients in 500 calories Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Almonds: 86.4g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Almonds have 13.5 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has very high energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Almonds or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	92% 120g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	163% 118g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	40.7% 163μg	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	376% 338mg	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	148% 22mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	23.2% 232mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	98% 0.88mg	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	40% 3.2mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	8.6% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Almonds have 2.8 times more Vitamin B2 and 13.6 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains more Vitamin A, 3.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Almonds have 2.5 times more Calcium, 2 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 3 times more Selenium and 3.3 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.7 times more Iron, 2.9 times more Potassium and 270.6 times more Water than Almonds.
• Both Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 37.1 times more Fat, 25.7 times more Saturated Fat, 65.4 times more Omega 6, 9.3 times more Fiber and 2.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 6.4 times more Carbohydrate and 31.5 times more Sugars than Almonds.
• Both Almonds and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.