Comparing Nutrients in 1 kilogram Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	42% 16g	261% 99g	38g per day for Men 19-50 years
Protein	10.7% 6g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	88.5% 1.15mg	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	5% 20μg	123% 490μg	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	44.4% 40mg	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1141% 10.3mg	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	37.5% 3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	798% 18.4mg	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	17% 120mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Blanched Almonds:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 9.6 times more Vitamin B1, 35.6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 24.5 times more Vitamin B9 than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apricots, canned, extra light syrup pack, with skin, solids and liquids vs Blanched Almonds:

• Apricots, canned, extra light syrup pack, with skin, solids and liquids have 19.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 25.7 times more Copper, 10.9 times more Iron, 44.7 times more Magnesium, 35.3 times more Manganese, 40.1 times more Phosphorus, 4.7 times more Potassium, 9.5 times more Sodium and 37.1 times more Zinc than Apricots, canned, extra light syrup pack, with skin, solids and liquids .

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 12 times more Energy, 525.2 times more Fat, 564.7 times more Saturated Fat, 618.3 times more Omega 6, 1.5 times more Carbohydrate, 6.2 times more Fiber and 35.7 times more Protein than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.