Comparing Nutrients in 5 ounces Roasted Almonds VS 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	29.2% 848kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	15% 19.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	26% 19g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	53% 29.7g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.45% 0.071mg	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	19.5% 78μg	2.5% 9.92μg	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	47% 42.2mg	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	226% 34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	38% 380mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	8.35% 0.075mg	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	66% 5.3mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.3% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Passion-fruit Juice, Purple:

• Dry Roasted Almonds have more Vitamin B1, 9.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B6, 7.9 times more Vitamin B9 and 2390 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains more Vitamin A 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 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Passion-fruit Juice, Purple:

• Dry Roasted Almonds have 67 times more Calcium, 20.7 times more Copper, 15.5 times more Iron, 16.4 times more Magnesium, 36.2 times more Phosphorus, 2.6 times more Potassium, 20 times more Selenium and 66.2 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 35.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 11.7 times more Energy, 1050.8 times more Fat, 1023 times more Saturated Fat, 446.4 times more Omega 6, 1.5 times more Carbohydrate, 54.5 times more Fiber and 53.7 times more Protein than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.8 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.