Comparing Nutrients in 1 kilogram Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, without skin, solids and liquids	2%	1%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	28.6% 830kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	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% 0.17g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	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	9.1% 5.1g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	69% 620μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	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	31% 28mg	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, heavy syrup pack, without skin, solids and liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	53.8% 4.3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	18.6% 130mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	21% 777g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, heavy syrup pack, without skin, solids and liquids VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, heavy syrup pack, without skin, solids and liquids versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Blanched Almonds:

• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids has more Vitamin A and more Vitamin C than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 10.1 times more Vitamin B1, 30.9 times more Vitamin B2, 8.4 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, heavy syrup pack, without skin, solids and liquids.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apricots, canned, heavy syrup pack, without skin, solids and liquids vs Blanched Almonds:

• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids has 17.2 times more Water than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 26.2 times more Calcium, 15.8 times more Copper, 7.6 times more Iron, 33.5 times more Magnesium, 36 times more Manganese, 37 times more Phosphorus, 4.9 times more Potassium and 29.7 times more Zinc than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blanched Almonds contains 7.1 times more Energy, 583.6 times more Fat, 658.8 times more Saturated Fat, 727.4 times more Omega 6, 6.2 times more Fiber and 42 times more Protein than Apricots, canned, heavy syrup pack, without skin, solids and liquids.
• Both Apricots, canned, heavy syrup pack, without skin, solids and liquids and Blanched Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Apricots, canned, heavy syrup pack, without skin, solids and liquids provide inadequate amounts of Omega 6 and Protein