Comparing Nutrients in 5 ounces Almonds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	25% 32.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	1.06% 4.25μg	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	3% 2.7mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	38% 381mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	10.6% 0.095mg	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	65.7% 5.26mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	8.75% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.93% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids:

• Almonds have 11.4 times more Vitamin B1, 59.9 times more Vitamin B2, 9.8 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids contain more Vitamin A and more Vitamin C than Almonds.
• Both Almonds as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids:

• Almonds have 44.8 times more Calcium, 15.4 times more Copper, 13.3 times more Iron, 54 times more Magnesium, 15.3 times more Manganese, 43.7 times more Phosphorus, 8.5 times more Potassium and 39 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids contain 17.3 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.6 times more Energy, 713.3 times more Fat, 380.2 times more Saturated Fat, 456.4 times more Omega 6, 11.4 times more Fiber and 54.2 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids.
• Both Almonds and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.