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

Macros Ratio

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

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	13.8% 399kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	12% 4.54g	149% 56.7g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	50% 200μg	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	10.6% 9.53mg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	520% 4.68mg	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	16% 1.27mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.54% 20g	3700g per day for Men 19-50 years

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

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 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.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have 17.4 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.