Comparing Nutrients in 5 ounces Blanched Almonds VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	29% 836kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	19.5% 14g	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	7.45% 5.4g	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	% 0.043g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 2.17g	g per day for Men 19-50 years
Fiber	37% 14g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11% 0.14mg	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	17.4% 69.5μg	4.25% 17μg	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	49.3% 44.4mg	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	224% 33.7mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	33.5% 335mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	4.4% 0.04mg	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	58% 4.65mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31% 0.71mg	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	97% 682mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.34% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 3.3 times more Vitamin B1, 44.4 times more Vitamin B2, 24.8 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B9 and 37.7 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Vitamin B6 per 5 oz.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Blanched Almonds have 16.9 times more Calcium, 36.7 times more Copper, 12.6 times more Iron, 24.4 times more Magnesium, 3.6 times more Manganese, 53.4 times more Phosphorus, 5 times more Potassium, 6.3 times more Sodium and 27 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 19.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 11.8 times more Energy, 375.1 times more Fat, more Saturated Fat, 1.5 times more Carbohydrate, 49.5 times more Fiber and 59.4 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 2.2 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.