Comparing Nutrients in 100 calories Blanched Almonds VS Peaches, dehydrated (low-moisture), sulfured, stewed

Weight per 100 calories

• Blanched Almonds: 17g
• Peaches, dehydrated (low-moisture), sulfured, stewed: 75.2g

Blanched Almonds have 4.4 times more energy per 100g than Peaches, dehydrated (low-moisture), sulfured, stewed. It has very high energy density when compared to other foods. Peaches, dehydrated (low-moisture), sulfured, stewed having average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Peaches, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Blanched Almonds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	NA	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	3.47% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.12% 0.041mg	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	2.08% 8.3μg	0.56% 2.26μg	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	5.7% 5.1mg	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	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	4% 40mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	17% 0.15mg	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	6.95% 0.56mg	21.2% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	4.1% 17.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	5.56% 0.13mg	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	11.6% 81.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• Blanched Almonds have 5.4 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.7 times more Vitamin B9 than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.6 times more Vitamin B3, 5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• Blanched Almonds have 3.3 times more Calcium, 2.6 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Zinc than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain 3.1 times more Iron, 3.7 times more Potassium and 61 times more Water than Blanched Almonds.
• Both Blanched Almonds and Peaches, dehydrated (low-moisture), sulfured, stewed have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 28.2 times more Fat, 19.8 times more Saturated Fat, 14 times more Omega 6 and 2.4 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain 8.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Peaches, dehydrated (low-moisture), sulfured, stewed have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.