Comparing Nutrients in 1 kilogram Almonds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%

Macro Nutrients

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	200% 5790kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	175% 228g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	26.3% 10g	38g per day for Men 19-50 years
Protein	378% 212g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	24.6% 0.32mg	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	23.3% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	269% 2690mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	70% 0.63mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	62% 1.43mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 kilogram of Almonds has 14.6 times more Vitamin B1, 56.9 times more Vitamin B2, 10.2 times more Vitamin B3, 8.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 14.7 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains more Vitamin A and more Vitamin C than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 kilogram of Almonds has 44.8 times more Calcium, 16.4 times more Copper, 13.3 times more Iron, 54 times more Magnesium, 15.2 times more Manganese, 53.4 times more Phosphorus, 9.2 times more Potassium and 44.6 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 17.4 times more Water than Almonds.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 6.6 times more Energy, 832.2 times more Fat, 422.4 times more Saturated Fat, 513.5 times more Omega 6, 12.5 times more Fiber and 64.1 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Almonds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 3 in one kilogram.