Comparing Nutrients in 5 ounces Almonds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.083% 0.014g	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	14.2% 18.5g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.94% 0.038mg	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	5.2% 4.68mg	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 salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.87% 0.071mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	9.3% 0.21mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.84% 164mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 5 ounces of Almonds have 18.6 times more Vitamin B1, 81.3 times more Vitamin B2, 10.2 times more Vitamin B3, 8.9 times more Vitamin B5, 5.1 times more Vitamin B6 and 14.7 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain more Vitamin A and more Vitamin C than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 5 ounces of Almonds have 24.5 times more Calcium, 20.6 times more Copper, 14.8 times more Iron, 33.8 times more Magnesium, 14.4 times more Manganese, 34.4 times more Phosphorus, 6.3 times more Potassium and 22.3 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 19.5 times more Water than Almonds.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 11.6 times more Energy, 1664.3 times more Fat, 950.5 times more Saturated Fat, 1232.4 times more Omega 6, 1.7 times more Carbohydrate, 12.5 times more Fiber and 41.5 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 in five ounces.