Comparing Nutrients in 5 ounces Peaches, canned, heavy syrup, drained VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Energy	3.5% 102kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	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	20% 26g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	8.5% 6.17g	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	6.75% 4.9g	0.22% 0.16g	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	% 8.25g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 5.6g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	15.6% 62.4μg	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	1.1% 0.99mg	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	11.2% 1.7mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.64μg	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	4.8% 0.38mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.1% 114g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peaches, canned, heavy syrup, drained vs Almonds:

• Peaches, canned, heavy syrup, drained have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 56.9 times more Vitamin B2, 5.8 times more Vitamin B3, 19.6 times more Vitamin B5, 10.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 21.5 times more Vitamin E than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peaches, canned, heavy syrup, drained vs Almonds:

• Peaches, canned, heavy syrup, drained have 18.3 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 16.4 times more Copper, 13.7 times more Iron, 54 times more Magnesium, 40.1 times more Phosphorus, 7.8 times more Potassium, more Selenium and 34.7 times more Zinc than Peaches, canned, heavy syrup, drained.

Comparison of macro-nutrients per 5 ounces:

• Peaches, canned, heavy syrup, drained have 3.4 times more Sugars and 31.4 times more Fructose than Almonds.
• While Almonds contain 8 times more Energy, 277.4 times more Fat, 292.5 times more Saturated Fat, 186.7 times more Omega 6, 10.4 times more Fiber and 40.7 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Peaches, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.