Comparing Nutrients in 100 calories Apples no Skin VS Blanched Almonds

Weight per 100 calories

• Apples no Skin: 208g
• Blanched Almonds: 17g

Blanched Almonds have 12.3 times more energy per unit of mass than Raw Apples without skin, which is very high in comparison to other foods. Apples no Skin having low energy density.

Which food has more nutrients per 100 calories - Apples no Skin or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	29% 21g	1.1% 0.78g	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	17.3% 12.6g	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	% 6.77g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.76g	g per day for Men 19-50 years
Fiber	7.13% 2.7g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	1% 0.56g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	1.5% 0.019mg	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% 0μg	2.08% 8.3μg	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	9.26% 8.33mg	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	0.69% 0.1mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	7.18% 0.065mg	19.3% 0.17mg	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	1.82% 0.15mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2% 8.33mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.44% 0.079mg	13.5% 0.31mg	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	3.27% 23mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	5.5% 188mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	0.95% 0.1mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Apples no Skin vs Blanched Almonds:

• Raw Apples without skin have 1.2 times more Vitamin B1, 2.8 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B9 and 38.6 times more Vitamin E than Raw Apples without skin.
• Both Raw Apples without skin as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Apples no Skin vs Blanched Almonds:

• Raw Apples without skin have 1.7 times more Potassium and 236.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Calcium, 2.7 times more Copper, 3.8 times more Iron, 5.5 times more Magnesium, 3.9 times more Manganese, 3.6 times more Phosphorus and 4.8 times more Zinc than Raw Apples without skin.
• Both Raw Apples without skin as well as Blanched Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Apples without skin have 8.4 times more Carbohydrate, 26.8 times more Sugars, more Fructose and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 32.9 times more Fat, 15.3 times more Saturated Fat, 32.5 times more Omega 6 and 6.4 times more Protein than Raw Apples without skin.
• Both Raw Apples without skin and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Apples without skin as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.