Comparing Nutrients in 500 calories Apricot nectar, canned, with added ascorbic acid VS Blanched Almonds

Weight per 500 calories

• Apricot nectar, canned, with added ascorbic acid: 893g
• Blanched Almonds: 84.7g

Blanched Almonds have 10.5 times more energy per unit of mass than Apricot nectar, canned, with added ascorbic acid, which is very high in comparison to other foods. Apricot nectar, canned, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 500 calories - Apricot nectar, canned, with added ascorbic acid or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.57% 0.78g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	12% 16g	130g per day for Men 19-50 years
Sugars	158% 114g	5.4% 3.92g	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	55.3% 40g	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	% 37.4g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 36.7g	% 3.78g	g per day for Men 19-50 years
Fiber	2.35% 0.89g	22% 8.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	16% 143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	7.5% 0.097mg	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	2.23% 8.93μg	10.4% 41.5μg	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	295% 265mg	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	24.4% 3.66mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.82% 98mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	97% 0.87mg	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	11% 0.89mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	67.6% 1.56mg	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	6.38% 44.6mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.44% 0.27mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.1% 3.82g	3700g per day for Men 19-50 years

Apricot Nectar, Canned, With Added Ascorbic Acid VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apricot nectar, canned, with added ascorbic acid or Blanched Almonds?

Lets compare vitamin content per 500 calories of Apricot nectar, canned, with added ascorbic acid vs Blanched Almonds:

• 500 calories of Apricot nectar, canned, with added ascorbic acid have more Vitamin A, 3.3 times more Vitamin B1, 3.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B9 and 5.5 times more Vitamin E than Apricot nectar, canned, with added ascorbic acid.
• 500 calories of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Apricot nectar, canned, with added ascorbic acid as well as Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Apricot nectar, canned, with added ascorbic acid vs Blanched Almonds:

• 500 calories of Apricot nectar, canned, with added ascorbic acid have 200 times more Water than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 2 times more Calcium, 5.1 times more Copper, 3.1 times more Iron, 5.1 times more Magnesium, 9.7 times more Manganese, 9.1 times more Phosphorus and 9.4 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Blanched Almonds contain similar levels of Potassium per 500 calories.
• 500 calories of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Apricot nectar, canned, with added ascorbic acid as well as Blanched Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apricot nectar, canned, with added ascorbic acid have 7.7 times more Carbohydrate, 29.1 times more Sugars and more Fructose than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 11.1 times more Fat, 11.4 times more Saturated Fat, 13.5 times more Omega 6, 9.4 times more Fiber and 11.9 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 6, Fiber and Protein
• Both Apricot nectar, canned, with added ascorbic acid as well as Blanched Almonds provide inadequate amounts of Omega 3 in 500 calories.