Comparing Nutrients in 1 pound Almonds VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Nectarines	9%	6%	85%

Macro Nutrients

	Almonds	Nectarines	Recommended Dietary Allowance
Energy	91% 2626kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	37% 48g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	49.4% 35.8g	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	0.69% 0.5g	8.57% 6.2g	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	% 0.77g	% 7.12g	g per day for Men 19-50 years
Sucrose	% 18g	% 22g	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	5.67% 22.7μg	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	27.2% 24.5mg	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	775% 116mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Nectarines	Recommended Dietary Allowance
Calcium	122% 1220mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	43.3% 0.39mg	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	210% 17mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	10.6% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.7% 397g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Nectarines:

• Almonds have 6 times more Vitamin B1, 42.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 5.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 33.3 times more Vitamin E than Raw Nectarines.
• While Raw Nectarines contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Nectarines:

• Almonds have 44.8 times more Calcium, 12 times more Copper, 13.3 times more Iron, 30 times more Magnesium, 40.4 times more Manganese, 18.5 times more Phosphorus, 3.6 times more Potassium, more Selenium and 18.4 times more Zinc than Raw Nectarines.
• While Raw Nectarines contain 19.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 13.2 times more Energy, 156 times more Fat, 152.1 times more Saturated Fat, 111 times more Omega 6, 2 times more Carbohydrate, 7.4 times more Fiber and 20 times more Protein than Raw Nectarines.
• While Raw Nectarines contain 1.8 times more Sugars and 12.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Nectarines have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.