Comparing Nutrients in 100 calories Blanched Almonds VS Apples, dried, sulfured, stewed, without added sugar

Weight per 100 calories

• Blanched Almonds: 17g
• Apples, dried, sulfured, stewed, without added sugar: 175g

Blanched Almonds have 10.4 times more energy per 100g than Apples, dried, sulfured, stewed, without added sugar. It has very high energy density when compared to other foods. Apples, dried, sulfured, stewed, without added sugar having low energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Apples, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.13% 0.12g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	20.7% 27g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	32.2% 23.4g	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	0% 0g	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	9.23% 3.5g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	0.69% 0.39g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	0.88% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	6.75% 0.088mg	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	2.08% 8.3μg	0% 0μg	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	0% 0mg	1.95% 1.75mg	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	27% 4.03mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.02% 1.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	4% 40mg	0.53% 5.26mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.58% 0.077mg	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	6.95% 0.56mg	7.24% 0.58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	1.6% 0.037mg	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	11.6% 81.5mg	2.26% 15.8mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Apples, dried, sulfured, stewed, without added sugar:

• Blanched Almonds have 3.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.6 times more Vitamin B3, more Vitamin B9 and 19.1 times more Vitamin E than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 1.9 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Apples, dried, sulfured, stewed, without added sugar:

• Blanched Almonds have 7.6 times more Calcium, 2.3 times more Copper, 6.5 times more Magnesium, 8.4 times more Manganese, 5.2 times more Phosphorus and 5.7 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 1.6 times more Potassium, 10.9 times more Sodium and 193.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Iron per 100 kcal.
• Both Blanched Almonds as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 72.5 times more Fat, 31.8 times more Saturated Fat, 66.4 times more Omega 6 and 9.4 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 8.5 times more Carbohydrate, 29.8 times more Sugars and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.