Comparing Nutrients in 1 kilogram Apricots, dried, sulfured, stewed, without added sugar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Almonds	Recommended Dietary Allowance
Energy	29.3% 850kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	166% 216g	130g per day for Men 19-50 years
Sugars	270% 196g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	21.4% 12g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Almonds	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	110% 440μg	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	3.33% 3mg	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	102% 15.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	1146% 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	118% 9.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.7% 250mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	20.4% 756g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apricots, dried, sulfured, stewed, without added sugar vs Almonds:

• Apricots, dried, sulfured, stewed, without added sugar have more Vitamin A than Almonds.
• While Almonds contain 41 times more Vitamin B1, 43.8 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 16.8 times more Vitamin E than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Apricots, dried, sulfured, stewed, without added sugar vs Almonds:

• Apricots, dried, sulfured, stewed, without added sugar have 17.1 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, 8.5 times more Copper, 3.9 times more Iron, 24.5 times more Magnesium, 26.3 times more Manganese, 19.2 times more Phosphorus, 1.8 times more Potassium, 5.1 times more Selenium and 22.3 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.

Comparison of macro-nutrients per 1 kilogram:

• Apricots, dried, sulfured, stewed, without added sugar have 4.5 times more Sugars than Almonds.
• While Almonds contain 6.8 times more Energy, 277.4 times more Fat, 633.7 times more Saturated Fat, 474 times more Omega 6, 4.8 times more Fiber and 17.6 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.