Comparing Nutrients in 1 kilogram Blanched Almonds VS Apples

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Apples	Recommended Dietary Allowance
Energy	203% 5900kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	106% 138g	130g per day for Men 19-50 years
Sugars	64% 46.3g	143% 104g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 20.7g	g per day for Men 19-50 years
Fiber	261% 99g	63% 24g	38g per day for Men 19-50 years
Protein	382% 214g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	14% 0.17mg	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	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	31.5% 0.41mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	51% 46mg	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	1583% 238mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	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	0.83% 33μg	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	15% 1.2mg	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	15.2% 0.35mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	31.5% 1070mg	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% 856g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 11.2 times more Vitamin B1, 27.3 times more Vitamin B2, 38.5 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin B6, 16.3 times more Vitamin B9 and 131.9 times more Vitamin E than Raw Apples with skin.
• While Raw Apples with skin contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Apples:

• Blanched Almonds have 39.3 times more Calcium, 38 times more Copper, 27.3 times more Iron, 53.6 times more Magnesium, 52.4 times more Manganese, 43.7 times more Phosphorus, 6.2 times more Potassium, more Selenium, 19 times more Sodium and 74.3 times more Zinc than Raw Apples with skin.
• While Raw Apples with skin contain 19 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 11.3 times more Energy, 308.9 times more Fat, 141.2 times more Saturated Fat, 287.6 times more Omega 6, 1.4 times more Carbohydrate, 4.1 times more Fiber and 82.3 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 2.2 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Apples with skin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.