Comparing Nutrients in 14 ounces Blanched Almonds VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soursop	5%	4%	91%

Macro Nutrients

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Energy	80.7% 2342kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.63% 0.2g	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	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	51.4% 67g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	74% 53.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	152% 85g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	18% 0.23mg	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	14% 55.6μg	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	91% 81.8mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Calcium	94% 937mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	38% 0.34mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soursop per 14 oz

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

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

• 14 ounces of Blanched Almonds have 2.7 times more Vitamin B1, 14.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 296.9 times more Vitamin E than Soursop.
• While 14 oz of Raw Soursop contain more Vitamin C than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of Soursop have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Soursop:

• 14 ounces of Blanched Almonds have 16.9 times more Calcium, 11.9 times more Copper, 5.5 times more Iron, 12.8 times more Magnesium, 17.8 times more Phosphorus, 2.4 times more Potassium, 5.3 times more Selenium and 29.7 times more Zinc than Soursop.
• While 14 oz of Raw Soursop contain 18 times more Water than Blanched Almonds.
• 14 ounces of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 8.9 times more Energy, 175.1 times more Fat, 77.5 times more Saturated Fat, 179.2 times more Omega 6, 3 times more Fiber and 21.4 times more Protein than Soursop.
• While 14 oz of Raw Soursop contain 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Soursop offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Soursop provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Raw Soursop provide inadequate amounts of Omega 3 in 14 ounces.