Comparing Nutrients in 14 ounces Almonds VS Apricots, canned, juice pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Apricots, canned, juice pack, with skin, solids and liquids	5%	1%	94%

Macro Nutrients

	Almonds	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	79.2% 2298kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.037% 0.012g	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	0.16% 0.028g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	24% 17.3g	58.8% 42.6g	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	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	150% 84g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.5% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	16.5% 0.21mg	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	2% 7.94μg	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	21.6% 19.4mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	107% 1068mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	24% 0.21mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	8.97% 0.21mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Apricots, canned, juice pack, with skin, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Apricots, canned, juice pack, with skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Apricots, canned, juice pack, with skin, solids and liquids:

• 14 ounces of Almonds have 11.4 times more Vitamin B1, 59.9 times more Vitamin B2, 10.5 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6, 22 times more Vitamin B9 and 42.7 times more Vitamin E than Apricots, canned, juice pack, with skin, solids and liquids.
• While 14 oz of Apricots, canned, juice pack, with skin, solids and liquids contain more Vitamin A and more Vitamin C than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Almonds as well as Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Apricots, canned, juice pack, with skin, solids and liquids:

• 14 ounces of Almonds have 22.4 times more Calcium, 19.1 times more Copper, 12.4 times more Iron, 27 times more Magnesium, 41.9 times more Manganese, 24.1 times more Phosphorus, 4.4 times more Potassium, 41 times more Selenium and 28.4 times more Zinc than Apricots, canned, juice pack, with skin, solids and liquids.
• While 14 oz of Apricots, canned, juice pack, with skin, solids and liquids contain 19.6 times more Water than Almonds.
• 14 ounces of Apricots, canned, juice pack, with skin, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 12.1 times more Energy, 1248.3 times more Fat, 1267.3 times more Saturated Fat, 1760.6 times more Omega 6, 1.7 times more Carbohydrate, 7.8 times more Fiber and 33.6 times more Protein than Apricots, canned, juice pack, with skin, solids and liquids.
• While 14 oz of Apricots, canned, juice pack, with skin, solids and liquids contain 2.5 times more Sugars than Almonds.
• 14 ounces of Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein
• Both Almonds as well as Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Omega 3 in 14 ounces.