Comparing Nutrients in 14 ounces Almonds VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Almonds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	79.2% 2298kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.82% 0.48g	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	253% 329g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 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	NA	38g per day for Men 19-50 years
Protein	150% 84g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	279% 2512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	159% 2.06mg	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	3.97% 16μg	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	42% 37.7mg	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	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

	Almonds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	107% 1068mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	254% 2.3mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	63.7% 1.46mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	216% 7343mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Raw Sulfured Dehydrated Apricots per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almonds have 4.8 times more Vitamin B1, 7.7 times more Vitamin B2 and 11 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain more Vitamin A, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Sulfured Dehydrated Apricots provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Almonds as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Almonds have 4.4 times more Calcium, 1.8 times more Copper, 4.3 times more Magnesium, 5.9 times more Manganese, 3.1 times more Phosphorus and 3.1 times more Zinc than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain 1.7 times more Iron and 2.5 times more Potassium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.8 times more Energy, 80.5 times more Fat, 88.4 times more Saturated Fat, 101.9 times more Omega 6 and 4.3 times more Protein than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain 3.8 times more Carbohydrate than Almonds.
• 14 ounces of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6