Comparing Nutrients in 500 calories Roasted Almonds VS Passion-fruit Juice, Purple

Weight per 500 calories

• Roasted Almonds: 83.6g
• Passion-fruit Juice, Purple: 980g

Roasted Almonds have 11.7 times more energy per 100g than Passion-fruit Juice, Purple. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Roasted Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	103% 133g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	181% 131g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	37.7% 0.49mg	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	11.5% 46μg	17% 68.6μg	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	0% 0mg	325% 292mg	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	133% 20mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	57.7% 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	39% 3.1mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	56.3% 394mg	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	0.054% 2g	22.7% 839g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have more Vitamin B1 and 203.8 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Passion-fruit Juice, Purple:

• Dry Roasted Almonds have 5.7 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 3.1 times more Phosphorus and 5.6 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.6 times more Potassium and 416.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 89.6 times more Fat, 87.2 times more Saturated Fat, 38.1 times more Omega 6, 4.6 times more Fiber and 4.6 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 7.6 times more Carbohydrate and 32.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Passion-fruit Juice, Purple have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.