Comparing Nutrients in 14 ounces Almonds VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Almonds	Peaches, Yellow	Recommended Dietary Allowance
Energy	79.2% 2298kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.96% 0.33g	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	29% 38g	130g per day for Men 19-50 years
Sugars	24% 17.3g	46% 33.3g	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	8.38% 6.07g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 19g	g per day for Men 19-50 years
Fiber	131% 49.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	150% 84g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peaches, Yellow	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	7.63% 0.099mg	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	29% 26mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Peaches, Yellow	Recommended Dietary Allowance
Calcium	107% 1068mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	10.5% 0.24mg	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	22% 754mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.53% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Peaches, Yellow:

• Almonds have 8.5 times more Vitamin B1, 36.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11 times more Vitamin B9 and 35.1 times more Vitamin E than Raw Yellow Peaches.
• While Raw Yellow Peaches contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Peaches, Yellow:

• Almonds have 44.8 times more Calcium, 15.2 times more Copper, 14.8 times more Iron, 30 times more Magnesium, 35.7 times more Manganese, 24.1 times more Phosphorus, 3.9 times more Potassium, 41 times more Selenium and 18.4 times more Zinc than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 14.8 times more Energy, 199.7 times more Fat, 200.1 times more Saturated Fat, 146.7 times more Omega 6, 2.3 times more Carbohydrate, 8.3 times more Fiber and 23.2 times more Protein than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 1.9 times more Sugars and 13.9 times more Fructose than Almonds.
• Both Almonds as well as Raw Yellow Peaches have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.