First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Almonds | Apricots |
| Nutrient | almonds | apricots |
| Protein | 7g | 6g |
| Carbohydrate | 8g | 46g |
| Fiber | 4g | 8g |
| Fat | 17g | 2g |
| Monounsat. Fat | 11g | 2g |
| Polyunsat. Fat | 4g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | almonds | apricots |
| Choline | 4% | 3% |
| Vitamin A | 0% | 64% |
| Vitamin C | 0% | 56% |
| Vitamin E | 76% | 31% |
| Vitamin K | 0% | 17% |
Almonds have significantly more Vitamins E than apricots. Apricots have significantly more Vitamins A, C, K than almonds. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E. Apricots are a good source of Vitamin E, Niacin, Pantothenic Acid, Vitamin B6, Potassium, Iron. Apricots are a great source of Vitamin A, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | almonds | apricots |
| Vitamin B1 | 7% | 13% |
| Vitamin B2 | 32% | 15% |
| Vitamin B3 | 10% | 21% |
| Vitamin B5 | 3% | 20% |
| Vitamin B6 | 5% | 20% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | almonds | apricots |
| Sodium | 0% | 0% |
| Potasium | 7% | 31% |
| Calcium | 18% | 11% |
| Magnesium | 27% | 12% |
| Phosphorus | 29% | 17% |
| Iron | 22% | 27% |
| Manganese | 35% | 14% |
| Selenium | 2% | 1% |
| Copper | 35% | 33% |
| Zinc | 11% | 9% |