Comparing Nutrients in 7 ounces White Grapefruit Juice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit Juice	5%	2%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	27% 35g	130g per day for Men 19-50 years
Sugars	25% 18g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55% 21g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	18% 0.23mg	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	4.96% 20μg	13.4% 53.6μg	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	83.8% 75.4mg	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	2.9% 0.44mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit Juice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	211% 1.9mg	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	4.96% 0.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	212% 4.9mg	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	4.25% 29.8mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit Juice VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of White Grapefruit Juice versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Grapefruit Juice vs Oil Roasted Almonds:

• 7 ounces of White Grapefruit Juice have more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B1, 39.1 times more Vitamin B2, 18.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 118 times more Vitamin E than Raw White Grapefruit Juice.
• Both White Grapefruit Juice and Oil Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of White Grapefruit Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw White Grapefruit Juice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit Juice vs Oil Roasted Almonds:

• 7 ounces of White Grapefruit Juice have 32.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 32.3 times more Calcium, 28.9 times more Copper, 18.4 times more Iron, 22.8 times more Magnesium, 123 times more Manganese, 31.1 times more Phosphorus, 4.3 times more Potassium, 41 times more Selenium and 61.4 times more Zinc than Raw White Grapefruit Juice.
• 7 ounces of White Grapefruit Juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Grapefruit Juice have 2 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 15.6 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 711.5 times more Omega 6, 1.9 times more Carbohydrate, 105 times more Fiber and 42.5 times more Protein than Raw White Grapefruit Juice.
• 7 ounces of White Grapefruit Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw White Grapefruit Juice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.