Comparing Nutrients in 1 kilogram Blanched Almonds VS Fuji Apples

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Blanched Almonds	Fuji Apples	Recommended Dietary Allowance
Energy	203% 5900kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	117% 152g	130g per day for Men 19-50 years
Sugars	64% 46.3g	161% 117g	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	89.2% 64.7g	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	% 0.3g	% 30g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 22g	g per day for Men 19-50 years
Fiber	261% 99g	55.3% 21g	38g per day for Men 19-50 years
Protein	382% 214g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	34.6% 0.45mg	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	123% 490μg	7.5% 30μg	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	1583% 238mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Fuji Apples	Recommended Dietary Allowance
Calcium	236% 2360mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	27.8% 0.25mg	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	410% 32.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	13.5% 0.31mg	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	687% 4810mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	22.7% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Fuji Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Fuji Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blanched Almonds has 14.7 times more Vitamin B1, 27.3 times more Vitamin B2, 50 times more Vitamin B3, 6.2 times more Vitamin B5, 2.6 times more Vitamin B6, 16.3 times more Vitamin B9 and 131.9 times more Vitamin E than Fuji Apples.
• 1 kilogram of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Fuji Apples:

• 1 kilogram of Blanched Almonds has 33.7 times more Calcium, 41.1 times more Copper, 32.8 times more Iron, 53.6 times more Magnesium, 59.2 times more Manganese, 37 times more Phosphorus, 6 times more Potassium, more Selenium and 74.3 times more Zinc than Fuji Apples.
• While 1 kg of Raw Fuji Apples with skin contains 18.7 times more Water than Blanched Almonds.
• 1 kilogram of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 9.4 times more Energy, 291.8 times more Fat, 1.2 times more Carbohydrate, 4.7 times more Fiber and 107 times more Protein than Fuji Apples.
• While 1 kg of Raw Fuji Apples with skin contains 2.5 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Fuji Apples provide inadequate amounts of Protein