Comparing Nutrients in 500 calories Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Almonds

Weight per 500 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g
• Almonds: 86.4g

Almonds have 11.4 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 500 calories - Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	169% 122g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	5.16% 1.96g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	7% 3.92g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	9.5% 38μg	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	131% 118mg	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	0.65% 0.098mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	99% 0.89mg	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	19.6% 1.57mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.6% 88.2mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	7.13% 0.78mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23% 849g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 3.9 times more Vitamin B1, 3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 5 times more Vitamin B2, 1.6 times more Vitamin B3 and 225.8 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Almonds:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 5.5 times more Manganese, 2 times more Potassium and 222.9 times more Water than Almonds.
• While Almonds contain 1.8 times more Calcium, 2 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 4.7 times more Phosphorus, 3.6 times more Selenium and 3.4 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 6.7 times more Carbohydrate and 32.5 times more Sugars than Almonds.
• While Almonds contain 146.6 times more Fat, 167.4 times more Saturated Fat, 180.9 times more Omega 6, 5.5 times more Fiber and 4.7 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 Almonds have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.