Comparing Nutrients in 1 kilogram Almonds VS Peach nectar, canned, with sucralose, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	200% 5790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.16% 0.37g	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	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	89.3% 116g	130g per day for Men 19-50 years
Sugars	60% 43.5g	167% 121g	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	70.6% 51.2g	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	% 54.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 15g	g per day for Men 19-50 years
Fiber	329% 125g	2.63% 1g	38g per day for Men 19-50 years
Protein	378% 212g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	28.5% 0.37mg	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	2.5% 10μg	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	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	1709% 256mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	269% 2690mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	20% 0.18mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	4.8% 0.11mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Almonds have 3.4 times more Vitamin B1, 75.9 times more Vitamin B2, 40.2 times more Vitamin B3, 15.7 times more Vitamin B5, 3.7 times more Vitamin B6, 44 times more Vitamin B9 and 88.4 times more Vitamin E than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains more Vitamin A and more Vitamin K than Almonds.
• Both Almonds as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• Almonds have 44.8 times more Calcium, 57.3 times more Copper, 53 times more Iron, 67.5 times more Magnesium, 198.1 times more Manganese, 160.3 times more Phosphorus, 24.4 times more Potassium, 20.5 times more Selenium and 312 times more Zinc than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 19.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 11.8 times more Energy, 87.6 times more Fat, 102.8 times more Saturated Fat, 2464.8 times more Omega 6, 1.9 times more Carbohydrate, 125 times more Fiber and 211.5 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While Peach nectar, canned, with sucralose, without added ascorbic acid contains 2.8 times more Sugars and 46.5 times more Fructose than Almonds.
• Both Almonds as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.