Comparing Nutrients in 100 calories Sugar-apples VS Roasted Almonds

Weight per 100 calories

• Sugar-apples: 106g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 6.4 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

Which food has more nutrients per 100 calories - Sugar-apples or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	12.3% 4.7g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.75% 0.12mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.25% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	1.75% 0.023mg	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	3.72% 15μg	2.3% 9.2μg	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	43% 38.6mg	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	26.6% 4mg	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

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	20.4% 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	7.98% 0.64mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.3mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	4.86% 34mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	7.73% 263mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.57mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	0.97% 0.11mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sugar-apples vs Roasted Almonds:

• Raw Sugar-apples have 9.1 times more Vitamin B1, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 9.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Raw Sugar-apples.
• Both Raw Sugar-apples as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Sugar-apples vs Roasted Almonds:

• Raw Sugar-apples have 2.2 times more Potassium, 1.9 times more Selenium and 193.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus and 5.2 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Almonds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sugar-apples have 7.2 times more Carbohydrate and 2.6 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 28.5 times more Fat, 13.4 times more Saturated Fat, 50.9 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Sugar-apples as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.