Comparing Nutrients in 7 ounces Passion-fruit Juice, Yellow VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Passion-fruit Juice, Yellow	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.1% 119kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	27% 35g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	1.04% 0.4g	55% 21g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.97% 16μg	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	40% 36mg	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	0.13% 0.02mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	8.93% 0.71mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.1% 49.6mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	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	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit Juice, Yellow VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Passion-fruit Juice, Yellow 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 Passion-fruit Juice, Yellow vs Oil Roasted Almonds:

• 7 ounces of Passion-fruit Juice, Yellow have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain more Vitamin B1, 7.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 2597 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• 7 ounces of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Passion-fruit Juice, Yellow as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit Juice, Yellow vs Oil Roasted Almonds:

• 7 ounces of Passion-fruit Juice, Yellow have 30.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 72.8 times more Calcium, 19.1 times more Copper, 10.2 times more Iron, 16.1 times more Magnesium, 18.6 times more Phosphorus, 2.5 times more Potassium, 41 times more Selenium and 51.2 times more Zinc than Raw Passion-fruit Juice, Yellow.
• 7 ounces of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit Juice, Yellow have 3.1 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.1 times more Energy, 306.5 times more Fat, 280.5 times more Saturated Fat, 128.8 times more Omega 6, 52.5 times more Fiber and 31.7 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 6, Fiber and Protein
• Both Raw Passion-fruit Juice, Yellow as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.