Comparing Nutrients in 14 ounces Almonds VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Almonds	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	79.2% 2298kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	41.6% 54g	130g per day for Men 19-50 years
Sugars	24% 17.3g	70% 50.8g	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	0.6% 0.44g	24.6% 18g	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	% 0.67g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 16.3g	g per day for Men 19-50 years
Fiber	131% 49.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	150% 84g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0.99% 3.97μg	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	131% 118mg	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	678% 102mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	8.38% 0.075mg	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	184% 14.7mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	3.1% 0.071mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Apricot nectar, canned, with added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Apricot nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Apricot nectar, canned, with added ascorbic acid:

• 14 ounces of Almonds have 3.4 times more Vitamin B1, 75.9 times more Vitamin B2, 24.1 times more Vitamin B3, 11.8 times more Vitamin B5, 3.7 times more Vitamin B6, 44 times more Vitamin B9 and 62.5 times more Vitamin E than Apricot nectar, canned, with added ascorbic acid.
• While 14 oz of Apricot nectar, canned, with added ascorbic acid contain more Vitamin C than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin C
• 14 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Almonds as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Apricot nectar, canned, with added ascorbic acid:

• 14 ounces of Almonds have 24.5 times more Calcium, 54.3 times more Copper, 37.1 times more Iron, 54 times more Magnesium, 121.1 times more Manganese, 96.2 times more Phosphorus, 10.9 times more Potassium, more Selenium and 104 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• While 14 oz of Apricot nectar, canned, with added ascorbic acid contain 19.4 times more Water than Almonds.
• 14 ounces of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 10.3 times more Energy, 111 times more Fat, 115.2 times more Saturated Fat, 141.7 times more Omega 6, 1.6 times more Carbohydrate, 125 times more Fiber and 124.4 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 14 oz of Apricot nectar, canned, with added ascorbic acid contain 2.9 times more Sugars and 40.8 times more Fructose than Almonds.
• 14 ounces of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Almonds as well as Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3 in 14 ounces.