Comparing Nutrients in 7 ounces Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	5.22% 2g	57% 21.6g	38g per day for Men 19-50 years
Protein	1.8% 1g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	20.8% 0.27mg	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	27.3% 109μg	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	7.28% 6.55mg	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	316% 47.4mg	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

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	242% 2.2mg	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	6.2% 0.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	193% 4.43mg	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	3.97% 27.8mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.62% 171g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids vs Roasted Almonds:

• 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 7 times more Vitamin B1, 85.5 times more Vitamin B2, 10.2 times more Vitamin B3, 6.1 times more Vitamin B5, 5 times more Vitamin B6 and 18.3 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 7 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
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids vs Roasted Almonds:

• 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have 35.7 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 24.4 times more Calcium, 22 times more Copper, 14.9 times more Iron, 34.9 times more Magnesium, 14.8 times more Manganese, 33.6 times more Phosphorus, 6.1 times more Potassium and 23.6 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 7 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 7 ounces:

• 7 oz of Dry Roasted Almonds contain 12 times more Energy, 1751.3 times more Fat, 1023 times more Saturated Fat, 1294.5 times more Omega 6, 1.6 times more Carbohydrate, 10.9 times more Fiber and 41.1 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• 7 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.