Comparing Nutrients in 1 pound Almonds VS Pie, peach

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, peach	3%	39%	58%

Macro Nutrients

	Almonds	Pie, peach	Recommended Dietary Allowance
Energy	91% 2626kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	21.4% 6.84g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	72.3% 1.16g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	115% 149g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	102% 73.6g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	171% 96g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, peach	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	8.03% 0.1mg	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	33% 132μg	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	4.54% 4.1mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, peach	Recommended Dietary Allowance
Calcium	122% 1220mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	26.7% 0.24mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	30% 0.69mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.67% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Pie, peach:

• Almonds have 3.4 times more Vitamin B1, 34.5 times more Vitamin B2, 18.1 times more Vitamin B3, 4.1 times more Vitamin B5, 6 times more Vitamin B6, 1.5 times more Vitamin B9 and 27.3 times more Vitamin E than Pie, peach.
• While Pie, peach contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Pie, peach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Pie, peach:

• Almonds have 33.6 times more Calcium, 19.5 times more Copper, 7.4 times more Iron, 45 times more Magnesium, 14.3 times more Manganese, 21.9 times more Phosphorus, 5.9 times more Potassium, 3.2 times more Selenium and 34.7 times more Zinc than Pie, peach.
• While Pie, peach contains 217 times more Sodium and 12.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.6 times more Energy, 5 times more Fat, 2.5 times more Saturated Fat, 3.5 times more Omega 6, 15.6 times more Fiber and 11.1 times more Protein than Pie, peach.
• While Pie, peach contains 85 times more Omega 3, 1.5 times more Carbohydrate and 3.7 times more Sugars than Almonds.
• Both Almonds as well as Pie, peach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.