Comparing Nutrients in 1 kilogram Blanched Almonds VS Sweetened Frozen Apricots

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Frozen Apricots	3%	1%	96%

Macro Nutrients

	Blanched Almonds	Sweetened Frozen Apricots	Recommended Dietary Allowance
Energy	203% 5900kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	193% 251g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	58% 22g	38g per day for Men 19-50 years
Protein	382% 214g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Frozen Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	46% 0.6mg	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	123% 490μg	5% 20μg	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	100% 90mg	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	1583% 238mg	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

	Blanched Almonds	Sweetened Frozen Apricots	Recommended Dietary Allowance
Calcium	236% 2360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	71% 0.64mg	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	410% 32.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	21.7% 0.5mg	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	687% 4810mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20% 733g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Sweetened Frozen Apricots per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Sweetened Frozen Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Sweetened Frozen Apricots:

• 1 kilogram of Blanched Almonds has 9.6 times more Vitamin B1, 17.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 24.5 times more Vitamin B9 than Sweetened Frozen Apricots.
• While 1 kg of Sweetened Frozen Apricots contains more Vitamin A and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Sweetened Frozen Apricots have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Blanched Almonds as well as Sweetened Frozen Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Sweetened Frozen Apricots:

• 1 kilogram of Blanched Almonds has 23.6 times more Calcium, 16 times more Copper, 3.6 times more Iron, 29.8 times more Magnesium, 36.7 times more Manganese, 25.3 times more Phosphorus, 2.9 times more Potassium, 8 times more Selenium and 29.7 times more Zinc than Sweetened Frozen Apricots.
• 1 kilogram of Sweetened Frozen Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 6 times more Energy, 525.2 times more Fat, 564.7 times more Saturated Fat, 618.3 times more Omega 6, 4.5 times more Fiber and 30.6 times more Protein than Sweetened Frozen Apricots.
• While 1 kg of Sweetened Frozen Apricots contains 1.3 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Sweetened Frozen Apricots provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Sweetened Frozen Apricots provide inadequate amounts of Omega 3 in one kilogram.