Comparing Nutrients in 7 ounces Blanched Almonds VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soursop	5%	4%	91%

Macro Nutrients

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Energy	40.4% 1171kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	37% 27g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	76% 42.5g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	9% 0.12mg	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	24.3% 97μg	6.95% 27.8μg	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	45.4% 41mg	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	314% 47mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soursop	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	19% 0.17mg	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	81.4% 6.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	136% 955mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Soursop:

• Blanched Almonds have 2.7 times more Vitamin B1, 14.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 296.9 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Soursop:

• Blanched Almonds have 16.9 times more Calcium, 11.9 times more Copper, 5.5 times more Iron, 12.8 times more Magnesium, 17.8 times more Phosphorus, 2.4 times more Potassium, 5.3 times more Selenium, 1.4 times more Sodium and 29.7 times more Zinc than Raw Soursop.
• While Raw Soursop contains 18 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 8.9 times more Energy, 175.1 times more Fat, 77.5 times more Saturated Fat, 179.2 times more Omega 6, 3 times more Fiber and 21.4 times more Protein than Raw Soursop.
• While Raw Soursop contains 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Soursop have similar amounts of Carbohydrate per 7 oz.
• Both Blanched Almonds as well as Raw Soursop have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.