Comparing Nutrients in 7 ounces Almonds VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	39.6% 1149kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	20% 26g	130g per day for Men 19-50 years
Sugars	12% 8.63g	34.6% 25g	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	0.3% 0.22g	17.4% 12.6g	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	% 0.34g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	75% 42g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	12% 47.6μg	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	0% 0mg	0.22% 0.2mg	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	339% 51mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	4.63% 0.042mg	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	92% 7.36mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	8.2% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Bottled Pomegranate Juice:

• Almonds have 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 15.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 67.4 times more Vitamin E than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains more Vitamin K than Almonds.
• Both Almonds as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Bottled Pomegranate Juice:

• Almonds have 24.5 times more Calcium, 49.1 times more Copper, 37.1 times more Iron, 38.6 times more Magnesium, 22.9 times more Manganese, 43.7 times more Phosphorus, 3.4 times more Potassium, 13.7 times more Selenium and 34.7 times more Zinc than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 19.5 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 10.7 times more Energy, 172.2 times more Fat, 49.4 times more Saturated Fat, 246.5 times more Omega 6, 1.6 times more Carbohydrate, 125 times more Fiber and 141 times more Protein than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 2.9 times more Sugars and 57.9 times more Fructose than Almonds.
• Both Almonds as well as Bottled Pomegranate Juice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.