Comparing Nutrients in 14 ounces Apples no Skin VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Energy	6.57% 191kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	57% 74g	130g per day for Men 19-50 years
Sugars	55.3% 40g	25.3% 18.4g	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	33% 24g	0% 0g	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	% 13g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.25g	% 17.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	103% 39.3g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.46mg	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	0% 0μg	48.6% 194μg	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	17.6% 16mg	0% 0mg	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	1.32% 0.2mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Blanched Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	453% 4.08mg	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	3.47% 0.28mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	317% 7.3mg	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	6.24% 43.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Apples no Skin vs Blanched Almonds:

• Raw Apples without skin have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Vitamin B1, 25.4 times more Vitamin B2, 38.5 times more Vitamin B3, 4.4 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B9 and 475 times more Vitamin E than Raw Apples without skin.
• Both Raw Apples without skin as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Apples no Skin vs Blanched Almonds:

• Raw Apples without skin have 19.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 47.2 times more Calcium, 33.1 times more Copper, 46.9 times more Iron, 67 times more Magnesium, 48.3 times more Manganese, 43.7 times more Phosphorus, 7.3 times more Potassium, more Selenium, more Sodium and 59.4 times more Zinc than Raw Apples without skin.

Comparison of macro-nutrients per 14 ounces:

• Raw Apples without skin have 2.2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 12.3 times more Energy, 404 times more Fat, 188.2 times more Saturated Fat, 398.9 times more Omega 6, 1.5 times more Carbohydrate, 7.6 times more Fiber and 79.3 times more Protein than Raw Apples without skin.
• Both Raw Apples without skin as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.