Comparing Nutrients in 1 kilogram Nectarines VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nectarines	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15% 440kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	132% 42g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	136% 177g	130g per day for Men 19-50 years
Sugars	109% 79g	62.8% 45.5g	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	19% 13.7g	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	% 15.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 48.7g	% 43.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	276% 105g	38g per day for Men 19-50 years
Protein	19% 10.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	91% 1.18mg	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	12.5% 50μg	67.5% 270μg	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	60% 54mg	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	51.3% 7.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1061% 9.55mg	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	35% 2.8mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	1070% 24.6mg	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	37% 260mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.7% 876g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Nectarines versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Nectarines vs Oil Roasted Almonds:

• 1 kilogram of Nectarines has more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.7 times more Vitamin B1, 28.9 times more Vitamin B2, 3.3 times more Vitamin B3, 4.7 times more Vitamin B6, 5.4 times more Vitamin B9 and 33.7 times more Vitamin E than Raw Nectarines.
• Both Nectarines and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Nectarines as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Nectarines vs Oil Roasted Almonds:

• 1 kilogram of Nectarines has 31.3 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 48.5 times more Calcium, 11.1 times more Copper, 13.1 times more Iron, 30.4 times more Magnesium, 45.6 times more Manganese, 17.9 times more Phosphorus, 3.5 times more Potassium, more Selenium and 18.1 times more Zinc than Raw Nectarines.
• 1 kilogram of Nectarines lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nectarines has 1.7 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 13.8 times more Energy, 172.4 times more Fat, 168.3 times more Saturated Fat, 121.8 times more Omega 6, 1.7 times more Carbohydrate, 6.2 times more Fiber and 20 times more Protein than Raw Nectarines.
• 1 kilogram of Nectarines provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Nectarines as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.