Comparing Nutrients in 1 kilogram Apples, dried, sulfured, stewed, with added sugar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Almonds	Recommended Dietary Allowance
Energy	28.6% 830kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	119% 38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	50% 19g	329% 125g	38g per day for Men 19-50 years
Protein	3.57% 2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	10% 9mg	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	NA	1709% 256mg	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

	Apples, dried, sulfured, stewed, with added sugar	Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1146% 10.3mg	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	38.8% 3.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	21.3% 788g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples, dried, sulfured, stewed, with added sugar vs Almonds:

• Apples, dried, sulfured, stewed, with added sugar have more Vitamin C than Almonds.
• While Almonds contain 34.2 times more Vitamin B1, 63.2 times more Vitamin B2, 29.9 times more Vitamin B3, 8.7 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin B9 than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples, dried, sulfured, stewed, with added sugar vs Almonds:

• Apples, dried, sulfured, stewed, with added sugar have 19 times more Sodium and 17.9 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 24.5 times more Copper, 12 times more Iron, 90 times more Magnesium, 109 times more Manganese, 60.1 times more Phosphorus, 7.5 times more Potassium and 78 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 7 times more Energy, 713.3 times more Fat, 345.6 times more Saturated Fat, 724.9 times more Omega 6, 6.6 times more Fiber and 105.8 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.