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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Almonds	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	269% 2690mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	134% 1.2mg	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	464% 37mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	20.4% 756g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Apricots, dried, sulfured, stewed, without added sugar contain more Vitamin A than Almonds.
• Both Almonds as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Almonds have 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.
• While Apricots, dried, sulfured, stewed, without added sugar contain 17.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Apricots, dried, sulfured, stewed, without added sugar contain 4.5 times more Sugars than Almonds.
• Both Almonds and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.