Comparing Nutrients in 7 ounces Jams and preserves, apricot VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, apricot	1%	1%	98%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Jams and preserves, apricot	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.6% 480kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	27% 35g	130g per day for Men 19-50 years
Sugars	119% 86g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	55% 21g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, apricot	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	18% 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	0.5% 2μg	13.4% 53.6μg	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	19.4% 17.5mg	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	1.7% 0.26mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, apricot	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	211% 1.9mg	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	12% 0.97mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	212% 4.9mg	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	0.85% 5.95mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jams and preserves, apricot vs Oil Roasted Almonds:

• Jams and preserves, apricot have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, 35.5 times more Vitamin B2, 101.8 times more Vitamin B3, 11.5 times more Vitamin B5, 5.9 times more Vitamin B6, 27 times more Vitamin B9 and 199.8 times more Vitamin E than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Jams and preserves, apricot vs Oil Roasted Almonds:

• Jams and preserves, apricot have 40 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 14.6 times more Calcium, 9.6 times more Copper, 7.5 times more Iron, 68.5 times more Magnesium, 61.5 times more Manganese, 155.3 times more Phosphorus, 9.1 times more Potassium, 2.1 times more Selenium and 51.2 times more Zinc than Jams and preserves, apricot.

Comparison of macro-nutrients per 7 ounces:

• Jams and preserves, apricot have 3.6 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Energy, 275.9 times more Fat, 420.8 times more Saturated Fat, more Omega 6, 35 times more Fiber and 30.3 times more Protein than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.