Comparing Nutrients in 100 calories NectarinesVS Almonds

Weight per 100 calories

Nectarines

227g

Almonds

17.3g

Almonds have 13.2 times more energy per unit of mass than Raw Nectarines, which is very high in comparison to other foods. Nectarines having low energy density.

Which food has more nutrients per 100 calories - Nectarines or Almonds?

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Nectarinesvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.75%0.73g

Fat

8.9%8.62g

0.73 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.18%0.057g

Saturated Fat

2.05%0.66g

0.057 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

0.28%0.005g

Omega 3

0.032%0.001g

0.005 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

1.5%0.25g

Omega 6

12.5%2.13g

0.25 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

18.4%24g

Carbohydrate

2.86%3.72g

24 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

24.7%18g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

4.3%3.1g

Fructose

0.026%0.019g

≤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]

3.1 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%3.57g

Glucose

%0.029g

3.57 gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%11g

Sucrose

%0.68g

11 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

10%3.86g

Fiber

5.7%2.16g

3.86 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

4.3%2.4g

Protein

6.52%3.65g

2.4 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Nectarinesvs Almonds

4.3%38.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

38.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

6.44%0.077mg

Vitamin B1

2.95%0.035mg

Thiamine

0.077 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

4.72%0.061mg

Vitamin B2

15%0.2mg

Riboflavin

0.061 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

16%2.56mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.56 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.4%0.42mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.42 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.37%0.057mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.057 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

2.84%11.4μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

11.4 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

13.6%12.3mg

Vitamin C

0%0mg

Ascorbic acid

12.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

11.7%1.75mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

1.75 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

4.17%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Nectarinesvs Almonds

1.36%13.6mg

Calcium

4.65%46.5mg

13.6 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

21.7%0.2mg

Copper

19.8%0.18mg

0.2 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

7.95%0.64mg

Iron

8%0.64mg

0.64 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

4.87%20.5mg

Magnesium

11%46.6mg

20.5 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

5.34%0.12mg

Manganese

16.4%0.38mg

0.12 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

8.44%59mg

Phosphorus

12%83mg

59 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

13.4%457mg

Potassium

3.72%127mg

457 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

0%0μg

Selenium

1.3%0.71μg

0 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

0.012%0.17mg

0 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

3.5%0.39mg

Zinc

4.9%0.54mg

0.39 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

5.4%199g

Water

0.021%0.76g

199 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Nectarines vs Almonds:

Raw Nectarines have more Vitamin A, 2.2 times more Vitamin B1, 4.1 times more Vitamin B3, 5.2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.2 times more Vitamin B2 and 2.5 times more Vitamin E than Raw Nectarines.
Both Raw Nectarines as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Nectarines vs Almonds:

Raw Nectarines have 3.6 times more Potassium and 261.4 times more Water than Almonds.
While Almonds contain 3.4 times more Calcium, 2.3 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Nectarines.
Both Raw Nectarines and Almonds have similar amounts of Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Nectarines have 6.4 times more Carbohydrate, 23.9 times more Sugars, 163.9 times more Fructose and 1.8 times more Fiber than Almonds.
While Almonds contain 11.9 times more Fat, 11.6 times more Saturated Fat, 8.4 times more Omega 6 and 1.5 times more Protein than Raw Nectarines.
Both Raw Nectarines and Almonds have similar amounts of Energy per 100 kcal.
Both Raw Nectarines as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

NectarinesVS OheloberriesAlmondsVS OheloberriesNectarinesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories NectarinesVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Nectarines or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: