Comparing Nutrients in 14 ounces Peaches, canned, heavy syrup, drained VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Energy	9.85% 286kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	80.3% 58g	24% 17.3g	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	19% 13.7g	0.6% 0.44g	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	% 23g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 15.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	131% 49.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	43.7% 175μg	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	3.1% 2.78mg	0% 0mg	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	31.5% 4.72mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	13.4% 1.07mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peaches, canned, heavy syrup, drained vs Almonds:

• Peaches, canned, heavy syrup, drained have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 56.9 times more Vitamin B2, 5.8 times more Vitamin B3, 19.6 times more Vitamin B5, 10.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 21.5 times more Vitamin E than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peaches, canned, heavy syrup, drained vs Almonds:

• Peaches, canned, heavy syrup, drained have 18.3 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 16.4 times more Copper, 13.7 times more Iron, 54 times more Magnesium, 40.1 times more Phosphorus, 7.8 times more Potassium, more Selenium and 34.7 times more Zinc than Peaches, canned, heavy syrup, drained.

Comparison of macro-nutrients per 14 ounces:

• Peaches, canned, heavy syrup, drained have 3.4 times more Sugars and 31.4 times more Fructose than Almonds.
• While Almonds contain 8 times more Energy, 277.4 times more Fat, 292.5 times more Saturated Fat, 186.7 times more Omega 6, 10.4 times more Fiber and 40.7 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Peaches, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.