Comparing Nutrients in 7 ounces Peaches, canned, heavy syrup, drained VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Energy	4.93% 143kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	40% 29g	12.7% 9.2g	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	9.44% 6.85g	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	% 11.5g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 8.85g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	17.6% 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	4.47% 18μg	24.3% 97μg	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	1.54% 1.4mg	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	15.7% 2.36mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	226% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	6.7% 0.54mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	3.4% 24mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, heavy syrup, drained VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Peaches, canned, heavy syrup, drained versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Peaches, canned, heavy syrup, drained vs Blanched Almonds:

• 7 ounces of Peaches, canned, heavy syrup, drained have more Vitamin A and more Vitamin K than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 9.6 times more Vitamin B1, 35.6 times more Vitamin B2, 5.6 times more Vitamin B3, 13.1 times more Vitamin B5, 8.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 20 times more Vitamin E than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Peaches, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peaches, canned, heavy syrup, drained vs Blanched Almonds:

• 7 ounces of Peaches, canned, heavy syrup, drained have 17.9 times more Water than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 78.7 times more Calcium, 16.3 times more Copper, 12.1 times more Iron, 53.6 times more Magnesium, 40.1 times more Phosphorus, 7 times more Potassium, more Selenium and 33 times more Zinc than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peaches, canned, heavy syrup, drained have 3.2 times more Sugars and more Fructose than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 8.2 times more Energy, 291.8 times more Fat, 304.1 times more Saturated Fat, 187.3 times more Omega 6, 8.3 times more Fiber and 41.2 times more Protein than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Blanched Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein
• Both Peaches, canned, heavy syrup, drained as well as Blanched Almonds provide inadequate amounts of Omega 3 in seven ounces.