Comparing Nutrients in 5 ounces Raw Sulfured Dehydrated Apricots VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Blanched Almonds	Recommended Dietary Allowance
Energy	15.6% 454kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	100% 897μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	12.5% 0.16mg	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	1.4% 5.67μg	17.4% 69.5μg	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	15% 13.5mg	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	224% 33.7mg	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

	Raw Sulfured Dehydrated Apricots	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	162% 1.46mg	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	112% 8.94mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	113% 2.6mg	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	31.8% 223mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	77% 2622mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Sulfured Dehydrated Apricots vs Blanched Almonds:

• Raw Sulfured Dehydrated Apricots have more Vitamin A, 3.4 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Vitamin B1, 4.8 times more Vitamin B2 and 12.3 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Sulfured Dehydrated Apricots as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Sulfured Dehydrated Apricots vs Blanched Almonds:

• Raw Sulfured Dehydrated Apricots have 1.9 times more Iron and 2.8 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 1.8 times more Copper, 4.3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Sodium and 3 times more Zinc than Raw Sulfured Dehydrated Apricots.

Comparison of macro-nutrients per 5 ounces:

• Raw Sulfured Dehydrated Apricots have 4.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 84.7 times more Fat, 91.9 times more Saturated Fat, 102.2 times more Omega 6 and 4.4 times more Protein than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.