Comparing Nutrients in 7 ounces Fruit cocktail, canned, heavy syrup, drained VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Energy	4.8% 139kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	47% 34g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	17.6% 0.23mg	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	1.5% 5.95μg	24.3% 97μg	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	4.2% 3.77mg	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	7.94% 1.2mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	226% 2.04mg	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	7.2% 0.58mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	3.4% 24mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit cocktail, canned, heavy syrup, drained versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fruit cocktail, canned, heavy syrup, drained vs Blanched Almonds:

• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have more Vitamin C and more Vitamin K than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 10.1 times more Vitamin B1, 33.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2.3 times more Vitamin B6, 16.3 times more Vitamin B9 and 39.6 times more Vitamin E than Fruit cocktail, canned, heavy syrup, drained.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fruit cocktail, canned, heavy syrup, drained vs Blanched Almonds:

• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have 17.8 times more Water than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 33.7 times more Calcium, 11.9 times more Copper, 11.3 times more Iron, 53.6 times more Magnesium, 40.1 times more Phosphorus, 7.3 times more Potassium, 6.4 times more Selenium and 37.1 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have 3.7 times more Sugars than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 8.4 times more Energy, 525.2 times more Fat, 282.4 times more Saturated Fat, 334.2 times more Omega 6, 5.8 times more Fiber and 45.5 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Blanched Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein
• Both Fruit cocktail, canned, heavy syrup, drained as well as Blanched Almonds provide inadequate amounts of Omega 3 in seven ounces.