Comparing Nutrients in 14 ounces Almonds VS Raw Sulfured Dried Apricots

Macros Ratio

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

Macro Nutrients

	Almonds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	79.2% 2298kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.21% 0.067g	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	1.73% 0.29g	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	191% 249g	130g per day for Men 19-50 years
Sugars	24% 17.3g	293% 212g	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	68.4% 49.6g	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	% 131g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 31.3g	g per day for Men 19-50 years
Fiber	131% 49.6g	76.2% 29g	38g per day for Men 19-50 years
Protein	150% 84g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	79.4% 714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	43.7% 0.57mg	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	9.92% 39.7μg	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	4.4% 3.97mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	107% 1068mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	151% 1.36mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	40.6% 0.93mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	136% 4612mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.3% 123g	3700g per day for Men 19-50 years

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

• Almonds have 13.7 times more Vitamin B1, 15.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.4 times more Vitamin B9 and 5.9 times more Vitamin E than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Sulfured Dried Apricots have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Almonds as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Almonds have 4.9 times more Calcium, 3 times more Copper, 1.4 times more Iron, 8.4 times more Magnesium, 9.3 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Selenium and 8 times more Zinc than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 1.6 times more Potassium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.4 times more Energy, 97.9 times more Fat, 223.6 times more Saturated Fat, 166.5 times more Omega 6, 1.7 times more Fiber and 6.2 times more Protein than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 2.9 times more Carbohydrate, 12.3 times more Sugars and 113.6 times more Fructose than Almonds.
• Both Almonds as well as Raw Sulfured Dried Apricots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.