Comparing Nutrients in 5 ounces Blanched Almonds VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	29% 836kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.42% 0.071g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	24.7% 18g	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	12.5% 9.03g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.36% 0.057mg	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	8.5% 34μg	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	0.16% 0.14mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	3.3% 0.03mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	5.85% 0.13mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Bottled Pomegranate Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Bottled Pomegranate Juice:

• 5 ounces of Blanched Almonds have 12.7 times more Vitamin B1, 47.4 times more Vitamin B2, 15 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 62.5 times more Vitamin E than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bottled Pomegranate Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Blanched Almonds as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Bottled Pomegranate Juice:

• 5 ounces of Blanched Almonds have 21.5 times more Calcium, 48.9 times more Copper, 32.8 times more Iron, 38.3 times more Magnesium, 19.3 times more Manganese, 43.7 times more Phosphorus, 3.1 times more Potassium, 10.7 times more Selenium and 33 times more Zinc than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 19.1 times more Water than Blanched Almonds.
• 5 ounces of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 10.9 times more Energy, 181.1 times more Fat, 51.3 times more Saturated Fat, 247.3 times more Omega 6, 1.4 times more Carbohydrate, 99 times more Fiber and 142.7 times more Protein than Bottled Pomegranate Juice.
• While 5 oz of Bottled Pomegranate Juice contain 2.7 times more Sugars and more Fructose than Blanched Almonds.
• 5 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in five ounces.