Comparing Nutrients in 100 calories Mammy-apple VS Almonds

Weight per 100 calories

• Mammy-apple: 196g
• Almonds: 17.3g

Almonds have 11.4 times more energy per unit of mass than Raw Mammy-apple, which is very high in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Mammy-apple	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	NA	0.026% 0.019g	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Almonds	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.86% 27.5μg	1.9% 7.6μg	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	30.5% 27.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Almonds	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	19.8% 0.18mg	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	17% 1.37mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.1% 21.6mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mammy-apple vs Almonds:

• Raw Mammy-apple has more Vitamin A, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 8.3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 than Raw Mammy-apple.
• Both Raw Mammy-apple and Almonds have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Mammy-apple as well as Almonds have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mammy-apple vs Almonds:

• Raw Mammy-apple has 2.1 times more Iron, 1.7 times more Selenium, 170.3 times more Sodium and 221.9 times more Water than Almonds.
• While Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium, 3.9 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Almonds have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mammy-apple has 6.6 times more Carbohydrate and 2.7 times more Fiber than Almonds.
• While Almonds contain 8.8 times more Fat, 2.5 times more Saturated Fat, 13.7 times more Omega 6 and 3.7 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Mammy-apple as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.