Comparing Nutrients in 14 ounces Blanched Almonds VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Blanched Almonds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	80.7% 2342kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	191% 249g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 131g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 31.3g	g per day for Men 19-50 years
Fiber	103% 39.3g	76.2% 29g	38g per day for Men 19-50 years
Protein	152% 85g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	94% 937mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	77% 2616mg	136% 4612mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Raw Sulfured Dried Apricots per 14 oz

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

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

• 14 ounces of Blanched Almonds have 12.7 times more Vitamin B1, 9.6 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B9 and 5.5 times more Vitamin E than Raw Sulfured Dried Apricots.
• While 14 oz of Raw Sulfured Dried Apricots contain more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Sulfured Dried Apricots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• Both Blanched Almonds as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 4.3 times more Calcium, 3 times more Copper, 1.2 times more Iron, 8.4 times more Magnesium, 7.8 times more Manganese, 6.8 times more Phosphorus, 1.5 times more Selenium and 7.6 times more Zinc than Raw Sulfured Dried Apricots.
• While 14 oz of Raw Sulfured Dried Apricots contain 1.8 times more Potassium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.4 times more Energy, 103 times more Fat, 232.5 times more Saturated Fat, 167.1 times more Omega 6, 1.4 times more Fiber and 6.3 times more Protein than Raw Sulfured Dried Apricots.
• While 14 oz of Raw Sulfured Dried Apricots contain 3.4 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Blanched Almonds.
• 14 ounces of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 in 14 ounces.