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

Macros Ratio

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

Macro Nutrients

	Raw Sulfured Dried Peaches	Blanched Almonds	Recommended Dietary Allowance
Energy	32.7% 949kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	57% 74g	130g per day for Men 19-50 years
Sugars	229% 166g	25.3% 18.4g	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	74% 53.6g	0% 0g	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	% 51g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 61g	% 17.7g	g per day for Men 19-50 years
Fiber	85.6% 32.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Peaches	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	35% 0.46mg	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	0% 0μg	48.6% 194μg	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	21% 19mg	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	5.03% 0.75mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Peaches	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	453% 4.08mg	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	201% 16mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	317% 7.3mg	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	67.5% 472mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	116% 3953mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Peaches have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Raw Sulfured Dried Peaches as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sulfured Dried Peaches have 1.2 times more Iron and 1.5 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 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, 2.7 times more Sodium and 5.2 times more Zinc than Raw Sulfured Dried Peaches.

Comparison of macro-nutrients per 14 ounces:

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