Comparing Nutrients in 100 grams Oil Roasted Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Oil Roasted Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	21% 607kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	14% 10g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	38% 21.2g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	1.77% 0.023mg	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	6.75% 27μg	3.5% 14μg	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	32.3% 29mg	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	173% 26mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	29% 291mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	8.44% 0.076mg	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	46% 3.68mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	0.74% 0.017mg	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	66.6% 466mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	4.65% 158mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Orange-grapefruit juice, canned or bottled, unsweetened per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 grams of Oil Roasted Almonds have 1.6 times more Vitamin B1, 26 times more Vitamin B2, 10.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 185.5 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 g of Orange-grapefruit juice, canned or bottled, unsweetened contain more Vitamin C than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 100 grams of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6 and Vitamin E
• Both Oil Roasted Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 100 grams of Oil Roasted Almonds have 36.4 times more Calcium, 12.6 times more Copper, 8 times more Iron, 27.4 times more Magnesium, 144.7 times more Manganese, 33.3 times more Phosphorus, 4.4 times more Potassium, 41 times more Selenium and 43.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 g of Orange-grapefruit juice, canned or bottled, unsweetened contain 31.7 times more Water than Oil Roasted Almonds.
• 100 grams of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 14.1 times more Energy, 551.7 times more Fat, 382.5 times more Saturated Fat, 965.6 times more Omega 6, 1.7 times more Carbohydrate, 105 times more Fiber and 35.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 100 g of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.2 times more Sugars than Oil Roasted Almonds.
• 100 grams of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 in 100 grams.