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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Blanched Almonds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	80.7% 2342kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	8.36% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	187% 243g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	229% 166g	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	74% 53.6g	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	% 51g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 61g	g per day for Men 19-50 years
Fiber	103% 39.3g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	152% 85g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	44.8% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	20.5% 0.27mg	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	0% 0μg	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% 19mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	94% 937mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	161% 1.44mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	52.6% 1.2mg	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	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	116% 3953mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.4% 126g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Raw Sulfured Dried Peaches 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 Peaches:

• 14 ounces of Blanched Almonds have 95.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin B9 and 125 times more Vitamin E than Raw Sulfured Dried Peaches.
• While 14 oz of Raw Sulfured Dried Peaches contain more Vitamin A, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Sulfured Dried Peaches provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 8.4 times more Calcium, 2.8 times more Copper, 6.4 times more Magnesium, 6 times more Manganese, 4 times more Phosphorus, 6.4 times more Selenium and 5.2 times more Zinc than Raw Sulfured Dried Peaches.
• While 14 oz of Raw Sulfured Dried Peaches contain 1.5 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Raw Sulfured Dried Peaches contain similar levels of Iron per 14 ounces.
• 14 ounces of Raw Sulfured Dried Peaches lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.5 times more Energy, 69.1 times more Fat, 48.2 times more Saturated Fat, 34.5 times more Omega 6, 1.2 times more Fiber and 5.9 times more Protein than Raw Sulfured Dried Peaches.
• While 14 oz of Raw Sulfured Dried Peaches contain 3.3 times more Carbohydrate, 9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Sulfured Dried Peaches provide inadequate amounts of Omega 3 in 14 ounces.