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

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, extra light syrup pack, with skin, solids and liquids	5%	2%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	42% 16g	287% 109g	38g per day for Men 19-50 years
Protein	10.7% 6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, extra light syrup pack, with skin, solids and liquids	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	970% 22.3mg	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	17% 120mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, extra light syrup pack, with skin, solids and liquids VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, extra light syrup pack, with skin, solids and liquids versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids has more Vitamin A and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.9 times more Vitamin B1, 59.9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 27.5 times more Vitamin B9 than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, extra light syrup pack, with skin, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids has 35.8 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 26.8 times more Calcium, 27.5 times more Copper, 12.4 times more Iron, 46.5 times more Magnesium, 42.9 times more Manganese, 39.3 times more Phosphorus, 5.1 times more Potassium and 41.4 times more Zinc than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 12.2 times more Energy, 525.4 times more Fat, 584.6 times more Saturated Fat, 647.3 times more Omega 6, 1.7 times more Carbohydrate, 6.8 times more Fiber and 34.9 times more Protein than Apricots, canned, extra light syrup pack, with skin, solids and liquids .
• 1 kilogram of Apricots, canned, extra light syrup pack, with skin, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein