Comparing Nutrients in 500 calories Blanched Almonds VS Passion-fruit Juice, Yellow

Weight per 500 calories

• Blanched Almonds: 84.7g
• Passion-fruit Juice, Yellow: 833g

Blanched Almonds have 9.8 times more energy per 100g than Passion-fruit Juice, Yellow. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Yellow having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Blanched Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	93% 120g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	164% 119g	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.97% 5.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.5% 392μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	38.5% 0.5mg	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	10.4% 41.5μg	16.7% 66.7μg	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	169% 152mg	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	134% 20mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	20% 200mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	46.3% 0.42mg	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	34.7% 2.78mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	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	58.2% 408mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	19% 702g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Passion-fruit Juice, Yellow:

• Blanched Almonds have more Vitamin B1 and 241.5 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains more Vitamin A, 1.4 times more Vitamin B2, 6.3 times more Vitamin B3, 5.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Passion-fruit Juice, Yellow:

• Blanched Almonds have 6 times more Calcium, 2.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus and 5 times more Zinc than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 4.1 times more Potassium and 183.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Passion-fruit Juice, Yellow have similar amounts of Iron per 500 kcal.
• Both Blanched Almonds as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 29.7 times more Fat, 26.8 times more Saturated Fat, 12 times more Omega 6, 5 times more Fiber and 3.2 times more Protein than Raw Passion-fruit Juice, Yellow.
• While Raw Passion-fruit Juice, Yellow contains 7.6 times more Carbohydrate and 30.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Passion-fruit Juice, Yellow have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.