Comparing Nutrients in 1 kilogram Almonds VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	200% 5790kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	343% 445g	130g per day for Men 19-50 years
Sugars	60% 43.5g	304% 220g	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	1.5% 1.1g	63% 45.7g	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	% 1.7g	% 49g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 110g	g per day for Men 19-50 years
Fiber	329% 125g	42% 16g	38g per day for Men 19-50 years
Protein	378% 212g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	52.5% 210μg	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	63.3% 57mg	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	1709% 256mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	269% 2690mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	164% 1.48mg	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	464% 37mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Pie, Dutch Apple, Commercially Prepared:

• Almonds have 17 times more Vitamin B2, 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 26.7 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Pie, Dutch Apple, Commercially Prepared have similar amounts of Vitamin B1 per 1 kg.
• Both Almonds as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Pie, Dutch Apple, Commercially Prepared:

• Almonds have 19.2 times more Calcium, 7 times more Copper, 4.1 times more Iron, 33.8 times more Magnesium, 9.4 times more Manganese, 16.6 times more Phosphorus, 9.6 times more Potassium, 1.9 times more Selenium and 16.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 200 times more Sodium and 9.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Energy, 4.3 times more Fat, 1.6 times more Saturated Fat, 6.2 times more Omega 6, 7.8 times more Fiber and 9.7 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 39 times more Omega 3, 2.1 times more Carbohydrate, 5.1 times more Sugars and 41.5 times more Fructose than Almonds.
• Both Almonds as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.