Comparing Nutrients in 100 calories Blanched Almonds VS Applesauce, canned, unsweetened, with added ascorbic acid

Weight per 100 calories

• Blanched Almonds: 17g
• Applesauce, canned, unsweetened, with added ascorbic acid: 238g

Blanched Almonds have 14 times more energy per 100g than Applesauce, canned, unsweetened, with added ascorbic acid. It has very high energy density when compared to other foods. Applesauce, canned, unsweetened, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 100 calories - Blanched Almonds or Applesauce, canned, unsweetened, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.06% 0.019g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.17% 0.029g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	31% 22.4g	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	19.3% 14g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 2.7g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	6.9% 2.6g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	0.72% 0.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	5.16% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	1.95% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	1.8% 7.14μg	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	56% 50.5mg	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	2.54% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	4% 40mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	7.14% 0.064mg	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	6.85% 0.55mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	2.6% 0.06mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	5.2% 176mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	5.68% 210g	3700g per day for Men 19-50 years

Blanched Almonds VS Applesauce, Canned, Unsweetened, With Added Ascorbic Acid Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Almonds or Applesauce, canned, unsweetened, with added ascorbic acid?

Lets compare vitamin content per 100 calories of Blanched Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 100 calories of Blanched Almonds have 1.7 times more Vitamin B2, 3 times more Vitamin B3 and 10.6 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 100 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.9 times more Vitamin B1, 3.3 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin B6 and Vitamin C
• 100 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Blanched Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 100 calories of Blanched Almonds have 4.2 times more Calcium, 2.7 times more Copper, 6.4 times more Magnesium, 5.2 times more Manganese, 6.8 times more Phosphorus and 7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 100 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.6 times more Potassium and 274.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Iron per 100 calories.
• 100 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Blanched Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blanched Almonds have 37.4 times more Fat, 35.2 times more Saturated Fat, 73.4 times more Omega 6 and 9 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 100 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 8.5 times more Carbohydrate, 28.5 times more Sugars, more Fructose and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Applesauce, canned, unsweetened, with added ascorbic acid offer comparable quantities of Energy per 100 calories.
• 100 calories of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 in 100 calories.