Comparing Nutrients in 7 ounces Peach nectar, canned, with added ascorbic acid VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	27% 35g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	14.7% 10.7g	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	% 10.4g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 8.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55% 21g	38g per day for Men 19-50 years
Protein	0.74% 0.42g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	66.6% 60mg	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	8.07% 1.2mg	344% 51.5mg	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

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	1.74% 0.14mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	1.4% 9.92mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.7% 173g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Peach nectar, canned, with added ascorbic acid VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Peach nectar, canned, with added ascorbic acid versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Peach nectar, canned, with added ascorbic acid vs Oil Roasted Almonds:

• 7 ounces of Peach nectar, canned, with added ascorbic acid have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B1, 39.1 times more Vitamin B2, 18.3 times more Vitamin B3, 4.6 times more Vitamin B5, 3.2 times more Vitamin B6, 27 times more Vitamin B9 and 42.6 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• 7 ounces of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Peach nectar, canned, with added ascorbic acid as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peach nectar, canned, with added ascorbic acid vs Oil Roasted Almonds:

• 7 ounces of Peach nectar, canned, with added ascorbic acid have 31.2 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 48.5 times more Calcium, 53.1 times more Copper, 52.6 times more Iron, 54.8 times more Magnesium, 175.7 times more Manganese, 93.2 times more Phosphorus, 14 times more Potassium and 153.5 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• 7 ounces of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peach nectar, canned, with added ascorbic acid have more Omega 3, 2.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 12.1 times more Energy, 108.2 times more Fat, 18.8 times more Saturated Fat, 300.4 times more Omega 6, 1.5 times more Carbohydrate, 105 times more Fiber and 101.1 times more Protein than Peach nectar, canned, with added ascorbic acid.
• 7 ounces of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3