Comparing Nutrients in 1 kilogram Jams and preserves, apricot VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, apricot	1%	1%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Jams and preserves, apricot	Blanched Almonds	Recommended Dietary Allowance
Energy	83.4% 2420kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	144% 187g	130g per day for Men 19-50 years
Sugars	599% 434g	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	7.9% 3g	261% 99g	38g per day for Men 19-50 years
Protein	12.5% 7g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, apricot	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	2.5% 10μg	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	98% 88mg	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	8.67% 1.3mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, apricot	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	61.3% 4.9mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	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	4.3% 30mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	9.32% 345g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jams and preserves, apricot vs Blanched Almonds:

• Jams and preserves, apricot have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, 32.3 times more Vitamin B2, 97.2 times more Vitamin B3, 15.7 times more Vitamin B5, 5.8 times more Vitamin B6, 49 times more Vitamin B9 and 182.7 times more Vitamin E than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Jams and preserves, apricot vs Blanched Almonds:

• Jams and preserves, apricot have 2.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.8 times more Calcium, 10.3 times more Copper, 6.7 times more Iron, 67 times more Magnesium, 45.9 times more Manganese, 160.3 times more Phosphorus, 8.6 times more Potassium, 1.6 times more Selenium and 49.5 times more Zinc than Jams and preserves, apricot.

Comparison of macro-nutrients per 1 kilogram:

• Jams and preserves, apricot have 3.4 times more Carbohydrate and 9.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 262.6 times more Fat, 395.3 times more Saturated Fat, more Omega 6, 33 times more Fiber and 30.6 times more Protein than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.