Comparing Nutrients in 14 ounces Blanched Almonds VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	46.8% 61g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	73% 53g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	152% 85g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	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	63% 0.76mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	15.3% 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	48.6% 194μg	0% 0μg	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	4.4% 3.97mg	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	628% 94mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	94% 937mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	19.4% 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	163% 13mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	3.62% 0.083mg	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	273% 1909mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.02% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Apples, dried, sulfured, stewed, without added sugar per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Apples, dried, sulfured, stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Apples, dried, sulfured, stewed, without added sugar:

• 14 ounces of Blanched Almonds have 31.8 times more Vitamin B1, 37.4 times more Vitamin B2, 27.1 times more Vitamin B3, 5.5 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B9 and 197.9 times more Vitamin E than Apples, dried, sulfured, stewed, without added sugar.
• 14 ounces of Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Apples, dried, sulfured, stewed, without added sugar:

• 14 ounces of Blanched Almonds have 78.7 times more Calcium, 23.3 times more Copper, 9.9 times more Iron, 67 times more Magnesium, 87.4 times more Manganese, 53.4 times more Phosphorus, 6.3 times more Potassium, 10.7 times more Selenium and 59.4 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• While 14 oz of Apples, dried, sulfured, stewed, without added sugar contain 18.7 times more Water than Blanched Almonds.
• 14 ounces of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 10.4 times more Energy, 750.3 times more Fat, 329.4 times more Saturated Fat, 686.9 times more Omega 6, 1.2 times more Carbohydrate, 5 times more Fiber and 97.3 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While 14 oz of Apples, dried, sulfured, stewed, without added sugar contain 2.9 times more Sugars than Blanched Almonds.
• 14 ounces of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy, Omega 6 and Protein
• Both Blanched Almonds as well as Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 in 14 ounces.