Comparing Nutrients in 100 grams Passion-fruit Juice, Yellow VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Passion-fruit Juice, Yellow	Roasted Almonds	Recommended Dietary Allowance
Energy	2.07% 60kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	16% 21g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	10.5% 0.14mg	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	2% 8μg	13.8% 55μg	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	20.2% 18mg	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	0.067% 0.01mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 4mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	122% 1.1mg	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	4.5% 0.36mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	3.57% 25mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Passion-fruit Juice, Yellow vs Roasted Almonds:

• Raw Passion-fruit Juice, Yellow has more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, 11.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 2390 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Passion-fruit Juice, Yellow vs Roasted Almonds:

• Raw Passion-fruit Juice, Yellow has 34.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 67 times more Calcium, 22 times more Copper, 10.4 times more Iron, 16.4 times more Magnesium, 18.8 times more Phosphorus, 2.6 times more Potassium, 20 times more Selenium and 55.2 times more Zinc than Raw Passion-fruit Juice, Yellow.

Comparison of macro-nutrients per 100 grams:

• Raw Passion-fruit Juice, Yellow has 2.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10 times more Energy, 291.9 times more Fat, 272.8 times more Saturated Fat, 123.3 times more Omega 6, 1.5 times more Carbohydrate, 54.5 times more Fiber and 31.3 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.