Comparing Nutrients in 500 calories Peaches, dehydrated (low-moisture), sulfured, stewed VS Roasted Almonds

Weight per 500 calories

• Peaches, dehydrated (low-moisture), sulfured, stewed: 376g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 4.5 times more energy per unit of mass than Peaches, dehydrated (low-moisture), sulfured, stewed, which is very high in comparison to other foods. Peaches, dehydrated (low-moisture), sulfured, stewed having average energy density.

Which food has more nutrients per 500 calories - Peaches, dehydrated (low-moisture), sulfured, stewed or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Peaches, dehydrated (low-moisture), sulfured, stewed	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	NA	24% 9.1g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Peaches, dehydrated (low-moisture), sulfured, stewed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	8.35% 75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	8.75% 0.11mg	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	2.8% 11.3μg	11.5% 46μg	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	28.4% 25.6mg	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	133% 20mg	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

	Peaches, dehydrated (low-moisture), sulfured, stewed	Roasted Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	102% 0.92mg	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	106% 8.5mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	81% 1.87mg	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	35.4% 248mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	61.3% 2083mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peaches, dehydrated (low-moisture), sulfured, stewed vs Roasted Almonds:

• Peaches, dehydrated (low-moisture), sulfured, stewed have more Vitamin A, 2.5 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B1, 4.4 times more Vitamin B2 and 4.1 times more Vitamin B9 than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peaches, dehydrated (low-moisture), sulfured, stewed vs Roasted Almonds:

• Peaches, dehydrated (low-moisture), sulfured, stewed have 2.7 times more Iron, 3.5 times more Potassium and 115.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 2.7 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Zinc than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Dry Roasted Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Peaches, dehydrated (low-moisture), sulfured, stewed have 7.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 27.8 times more Fat, 20.2 times more Saturated Fat, 14.5 times more Omega 6 and 2.3 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.