Comparing Nutrients in 1 pound Apricots VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Apricots	10%	7%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Apricots	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.5% 218kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	61.7% 80g	130g per day for Men 19-50 years
Sugars	58% 42g	28.5% 20.6g	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	5.9% 4.26g	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	% 10.8g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 26.6g	% 20g	g per day for Men 19-50 years
Fiber	24% 9.07g	125% 47.6g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Apricots	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	48.4% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	41% 0.54mg	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	10.2% 41μg	30.6% 122μg	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	50.4% 45.4mg	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	27% 4.04mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	481% 4.33mg	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	22% 1.77mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	485% 11mg	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	15% 104mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Apricots vs Oil Roasted Almonds:

• 1 pound of Apricots has more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.1 times more Vitamin B1, 19.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9 and 29.2 times more Vitamin E than Raw Apricots.
• Both Apricots and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Apricots as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots vs Oil Roasted Almonds:

• 1 pound of Apricots has 30.8 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 22.4 times more Calcium, 12.2 times more Copper, 9.4 times more Iron, 27.4 times more Magnesium, 31.9 times more Manganese, 20.3 times more Phosphorus, 2.7 times more Potassium, 41 times more Selenium and 15.4 times more Zinc than Raw Apricots.
• 1 pound of Apricots lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apricots has 2 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 12.6 times more Energy, 141.5 times more Fat, 155.9 times more Saturated Fat, 175.6 times more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Fiber and 15.2 times more Protein than Raw Apricots.
• 1 pound of Apricots provide inadequate amounts of Energy and Omega 6
• Both Raw Apricots as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.