Comparing Nutrients in 100 grams Oil Roasted Almonds VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Oil Roasted Almonds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	21% 607kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.035% 0.006g	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	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	17.2% 12.5g	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% 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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	38% 21.2g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	5.7% 0.074mg	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	2.75% 11μg	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	13.3% 12mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	29% 291mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	5% 0.045mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	45.6% 1.05mg	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	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	3.9% 132mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.34% 86.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 39.1 times more Vitamin B2, 18.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 2597 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Oil Roasted Almonds have 22.4 times more Calcium, 21.2 times more Copper, 23 times more Iron, 19.6 times more Magnesium, 2.3 times more Manganese, 51.8 times more Phosphorus, 5.3 times more Potassium, 41 times more Selenium and 38.4 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 30.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 11.9 times more Energy, 1839 times more Fat, 2104 times more Saturated Fat, 2253.2 times more Omega 6, 1.4 times more Carbohydrate, 52.5 times more Fiber and 53.1 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.