Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Sulfured Dried Apricots	Blanched Almonds	Recommended Dietary Allowance
Energy	33% 957kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	57% 74g	130g per day for Men 19-50 years
Sugars	293% 212g	25.3% 18.4g	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	68.4% 49.6g	0% 0g	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	% 131g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 31.3g	% 17.7g	g per day for Men 19-50 years
Fiber	76.2% 29g	103% 39.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	35% 0.46mg	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	9.92% 39.7μg	48.6% 194μg	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	4.4% 3.97mg	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	115% 17mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Blanched Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	453% 4.08mg	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	132% 10.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	317% 7.3mg	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	40.3% 282mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Blanched Almonds:

• Raw Sulfured Dried Apricots have more Vitamin A, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.7 times more Vitamin B1, 9.6 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B9 and 5.5 times more Vitamin E than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Blanched Almonds:

• Raw Sulfured Dried Apricots have 1.8 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Calcium, 3 times more Copper, 8.4 times more Magnesium, 7.8 times more Manganese, 6.8 times more Phosphorus, 1.5 times more Selenium, 1.9 times more Sodium and 7.6 times more Zinc than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 3.4 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 103 times more Fat, 232.5 times more Saturated Fat, 167.1 times more Omega 6, 1.4 times more Fiber and 6.3 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.