Comparing Nutrients in 1 kilogram Blanched Almonds VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Energy	203% 5900kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.06% 2g	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	108% 141g	130g per day for Men 19-50 years
Sugars	64% 46.3g	145% 105g	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	81.4% 59g	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	% 27g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 18.6g	g per day for Men 19-50 years
Fiber	261% 99g	60.5% 23g	38g per day for Men 19-50 years
Protein	382% 214g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	4.7% 0.75mg	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	26% 0.34mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Calcium	236% 2360mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	30% 0.27mg	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	13.8% 1.1mg	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	14.8% 0.34mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	30.6% 1040mg	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	23% 853g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Red Delicious Apples per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 12.7 times more Vitamin B1, 28.4 times more Vitamin B2, 46.7 times more Vitamin B3, 6.2 times more Vitamin B5, 3.4 times more Vitamin B6, 16.3 times more Vitamin B9 and 99 times more Vitamin E than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Red Delicious Apples:

• 1 kilogram of Blanched Almonds has 39.3 times more Calcium, 38 times more Copper, 29.8 times more Iron, 53.6 times more Magnesium, 54 times more Manganese, 40.1 times more Phosphorus, 6.3 times more Potassium, more Selenium and 74.3 times more Zinc than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 18.9 times more Water than Blanched Almonds.
• 1 kilogram of Red Delicious 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 10 times more Energy, 262.6 times more Fat, 1.3 times more Carbohydrate, 4.3 times more Fiber and 79.3 times more Protein than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 2.3 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Red Delicious Apples provide inadequate amounts of Protein