Comparing Nutrients in 14 ounces Almonds VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Gala Apples	2%	2%	96%

Macro Nutrients

	Almonds	Gala Apples	Recommended Dietary Allowance
Energy	79.2% 2298kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	56.8% 41g	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	0.6% 0.44g	32.5% 23.5g	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	% 0.67g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 11g	g per day for Men 19-50 years
Fiber	131% 49.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	150% 84g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Almonds	Gala Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	678% 102mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Gala Apples	Recommended Dietary Allowance
Calcium	107% 1068mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	9.26% 0.083mg	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	184% 14.7mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	6.4% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Gala Apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Gala Apples:

• 14 ounces of Almonds have 12.1 times more Vitamin B1, 39.2 times more Vitamin B2, 48.2 times more Vitamin B3, 8.6 times more Vitamin B5, 2.8 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Gala Apples.
• 14 ounces of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almonds as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Gala Apples:

• 14 ounces of Almonds have 38.4 times more Calcium, 49.1 times more Copper, 30.9 times more Iron, 54 times more Magnesium, 58.9 times more Manganese, 43.7 times more Phosphorus, 6.8 times more Potassium, more Selenium and 62.4 times more Zinc than Gala Apples.
• While 14 oz of Raw Gala Apples with skin contain 19.4 times more Water than Almonds.
• 14 ounces of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 10.2 times more Energy, 416.1 times more Fat, 1.6 times more Carbohydrate, 5.4 times more Fiber and 84.6 times more Protein than Gala Apples.
• While 14 oz of Raw Gala Apples with skin contain 2.4 times more Sugars and 53.9 times more Fructose than Almonds.
• 14 ounces of Gala Apples provide inadequate amounts of Energy and Protein