CALORIC DENSITY
Almonds
Peaches, raw
5.75
0.39
12061
9236
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.
Protein = 7g
Protein = 5g
Carbohydrates = 8g
Carbohydrates = 49g
Fat = 17g
Fat = 1g
Fiber = 4g
Fiber = 8g
Monounsaturated = 11g
Monounsaturated = 0g
Polyunsaturated = 4g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 7g 5g Carbohydrate 8g 49g Fiber 4g 8g Fat 17g 1g Monounsat. Fat 11g 1g Polyunsat. Fat 4g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
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.
Choline = 4%
Choline = 7%
Vitamin A = 0%
Vitamin A = 13%
Vitamin C = 0%
Vitamin C = 45%
Vitamin E = 76%
Vitamin E = 31%
Vitamin K = 0%
Vitamin K = 17%
Choline 4% 7% Vitamin A 0% 13% Vitamin C 0% 45% Vitamin E 76% 31% Vitamin K 0% 17%
Almonds have significantly more Vitamins E than peaches. Peaches 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. Peaches are a good source of Vitamin E, Niacin, Potassium, Iron. Peaches are a great source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 7%
Vitamin B1 = 12%
Vitamin B2 = 32%
Vitamin B2 = 15%
Vitamin B3 = 10%
Vitamin B3 = 34%
Vitamin B5 = 3%
Vitamin B5 = 16%
Vitamin B6 = 5%
Vitamin B6 = 12%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 7% 12% Vitamin B2 32% 15% Vitamin B3 10% 34% Vitamin B5 3% 16% Vitamin B6 5% 12% 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.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 28%
Calcium = 18%
Calcium = 6%
Magnesium = 27%
Magnesium = 13%
Phosphorus = 29%
Phosphorus = 18%
Iron = 22%
Iron = 21%
Manganese = 35%
Manganese = 14%
Selenium = 2%
Selenium = 1%
Copper = 35%
Copper = 35%
Zinc = 11%
Zinc = 9%
Sodium 0% 0% Potasium 7% 28% Calcium 18% 6% Magnesium 27% 13% Phosphorus 29% 18% Iron 22% 21% Manganese 35% 14% Selenium 2% 1% Copper 35% 35% Zinc 11% 9%
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