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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	39.6% 1149kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	23% 30g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	5.22% 2g	38g per day for Men 19-50 years
Protein	75% 42g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	1.5% 5.95μg	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	5.5% 4.96mg	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	339% 51mg	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, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	53.4% 534mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	14.3% 0.13mg	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	92% 7.36mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	12.8% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.5% 167g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Almonds have 14.6 times more Vitamin B1, 56.9 times more Vitamin B2, 9.9 times more Vitamin B3, 8.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 14.7 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 7 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain more Vitamin A and more Vitamin C than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, 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, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Almonds have 38.4 times more Calcium, 15.9 times more Copper, 12.8 times more Iron, 54 times more Magnesium, 14.7 times more Manganese, 53.4 times more Phosphorus, 8.9 times more Potassium and 44.6 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 7 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain 19.1 times more Water than Almonds.
• 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 10 times more Energy, 713.3 times more Fat, 422.4 times more Saturated Fat, 513.5 times more Omega 6, 1.4 times more Carbohydrate, 12.5 times more Fiber and 62.2 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 7 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3 in seven ounces.