Comparing Nutrients in 100 calories Blanched Almonds VS Mammy-apple

Weight per 100 calories

• Blanched Almonds: 17g
• Mammy-apple: 196g

Blanched Almonds have 11.6 times more energy per 100g than Mammy-apple. It has very high energy density when compared to other foods. Raw Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Blanched Almonds	Mammy-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.91% 0.15g	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	19% 24.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	NA	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	3.27% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	15% 0.2mg	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	6.86% 27.5μg	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	30.5% 27.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Mammy-apple	Recommended Dietary Allowance
Calcium	4% 40mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18.7% 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	6.95% 0.56mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4.57% 169g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.5 times more Vitamin B2 than Raw Mammy-apple.
• While Raw Mammy-apple contains more Vitamin A, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 10.1 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raw Mammy-apple have similar amounts of Vitamin B1 per 100 kcal.
• Both Blanched Almonds as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Blanched Almonds have 1.9 times more Calcium, 1.4 times more Magnesium, 3.8 times more Phosphorus, 1.2 times more Potassium and 2.6 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 2.5 times more Iron, 2.2 times more Selenium, 9.1 times more Sodium and 221.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Mammy-apple have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 9.1 times more Fat, 2.5 times more Saturated Fat, 13.5 times more Omega 6 and 3.7 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 7.7 times more Carbohydrate and 3.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Mammy-apple have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Raw Mammy-apple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.