Comparing Nutrients in 14 ounces Blanched Almonds VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Plums	3%	1%	96%

Macro Nutrients

	Blanched Almonds	Dried Plums	Recommended Dietary Allowance
Energy	80.7% 2342kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	195% 254g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	209% 151g	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% 49.2g	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	% 101g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.6g	g per day for Men 19-50 years
Fiber	103% 39.3g	74% 28g	38g per day for Men 19-50 years
Protein	152% 85g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	62.6% 0.81mg	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	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	2.65% 2.4mg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	197% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Plums	Recommended Dietary Allowance
Calcium	94% 937mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	124% 1.1mg	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	163% 13mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	51.6% 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	39% 274mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Dried Plums:

• Blanched Almonds have 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 12.3 times more Vitamin B9 and 55.2 times more Vitamin E than Raw Dried Plums.
• While Raw Dried Plums contain more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Dried Plums have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Dried Plums:

• Blanched Almonds have 5.5 times more Calcium, 3.7 times more Copper, 3.5 times more Iron, 6.5 times more Magnesium, 6.1 times more Manganese, 7 times more Phosphorus, 10.7 times more Selenium, 9.5 times more Sodium and 6.8 times more Zinc than Raw Dried Plums.
• Both Blanched Almonds and Raw Dried Plums have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.5 times more Energy, 138.2 times more Fat, 44.9 times more Saturated Fat, 281 times more Omega 6, 1.4 times more Fiber and 9.8 times more Protein than Raw Dried Plums.
• While Raw Dried Plums contain 4.3 times more Omega 3, 3.4 times more Carbohydrate, 8.2 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Dried Plums have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.