Comparing Nutrients in 1 kilogram Apples VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Apples	Almonds	Recommended Dietary Allowance
Energy	18% 520kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	119% 38g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	166% 216g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Apples	Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	7.5% 30μg	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	51% 46mg	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	12% 1.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	15.7% 110mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23% 856g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples vs Almonds:

• Raw Apples with skin have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.1 times more Vitamin B1, 43.8 times more Vitamin B2, 39.8 times more Vitamin B3, 7.7 times more Vitamin B5, 3.3 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Raw Apples with skin.
• Both Raw Apples with skin 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 vs Almonds:

• Raw Apples with skin have 19.4 times more Water than Almonds.
• While Almonds contain 44.8 times more Calcium, 38.2 times more Copper, 30.9 times more Iron, 54 times more Magnesium, 62.3 times more Manganese, 43.7 times more Phosphorus, 6.9 times more Potassium, more Selenium and 78 times more Zinc than Raw Apples with skin.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apples with skin have 2.4 times more Sugars and 53.6 times more Fructose than Almonds.
• While Almonds contain 11.1 times more Energy, 293.7 times more Fat, 135.8 times more Saturated Fat, 286.6 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Fiber and 81.3 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.