Comparing Nutrients in 100 calories Almonds VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 100 calories

• Almonds: 17.3g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g

Almonds have 14.1 times more energy per 100g than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water. It has very high energy density when compared to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 100 calories - Almonds or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Almonds	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	32.4% 23.5g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	0.64% 0.24g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	8.26% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	2.44% 9.76μg	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	91% 82mg	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	29.5% 4.43mg	0.65% 0.098mg	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

	Almonds	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.95% 19.5mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.94% 0.08mg	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% 0.64mg	4.27% 0.34mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	2.12% 0.049mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	4.88% 34mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.16% 2.44mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Almonds have 3.7 times more Vitamin B2 and 45.4 times more Vitamin E than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.8 times more Vitamin B1, 5.7 times more Vitamin B5, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B3 per 100 kcal.
• Both Almonds as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Almonds have 2.4 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 7.7 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 4.4 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.6 times more Potassium and 286 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 27.2 times more Fat, 14.2 times more Saturated Fat, 34.9 times more Omega 6, 8.9 times more Fiber and 2.7 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 33 times more Omega 3, 6.4 times more Carbohydrate and 31.3 times more Sugars than Almonds.
• Both Almonds and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.