Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Oil Roasted Almonds	Granny Smith Apples	Recommended Dietary Allowance
Energy	83% 2409kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.6% 54g	130g per day for Men 19-50 years
Sugars	25% 18g	52.5% 38g	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	27.4% 20g	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	% 0.16g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 7.66g	g per day for Men 19-50 years
Fiber	110% 41.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	150% 84.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11.3% 0.15mg	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	26.8% 107μg	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	687% 103mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Granny Smith Apples	Recommended Dietary Allowance
Calcium	115% 1155mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	13.7% 0.12mg	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	183% 14.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	7.6% 0.17mg	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	264% 1850mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0.72% 0.4μg	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	111% 12mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.17% 339g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Granny Smith Apples per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Granny Smith Apples:

• 14 ounces of Oil Roasted Almonds have 4.8 times more Vitamin B1, 31.2 times more Vitamin B2, 29.1 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6, 9 times more Vitamin B9 and 144.3 times more Vitamin E than Granny Smith Apples.
• While 14 oz of Raw Granny Smith Apples with skin contain more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Granny Smith Apples:

• 14 ounces of Oil Roasted Almonds have 58.2 times more Calcium, 30.8 times more Copper, 24.5 times more Iron, 54.8 times more Magnesium, 55.9 times more Manganese, 38.8 times more Phosphorus, 5.8 times more Potassium, 41 times more Selenium and 76.8 times more Zinc than Granny Smith Apples.
• While 14 oz of Raw Granny Smith Apples with skin contain 30.5 times more Water than Oil Roasted Almonds.
• 14 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 10.5 times more Energy, 290.4 times more Fat, 1.3 times more Carbohydrate, 3.8 times more Fiber and 48.3 times more Protein than Granny Smith Apples.
• While 14 oz of Raw Granny Smith Apples with skin contain 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• 14 ounces of Granny Smith Apples provide inadequate amounts of Protein