Comparing Nutrients in 1 kilogram Roasted Almonds VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Roasted Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	206% 5980kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	86.7% 113g	130g per day for Men 19-50 years
Sugars	67% 48.6g	130% 94g	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	0.14% 0.1g	81% 58.8g	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	% 0.1g	% 23g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 11.3g	g per day for Men 19-50 years
Fiber	287% 109g	29% 11g	38g per day for Men 19-50 years
Protein	374% 210g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	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	236% 212mg	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	1593% 239mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	268% 2680mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	11% 0.25mg	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	673% 4710mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Applesauce, canned, unsweetened, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 kilogram of Roasted Almonds has 3 times more Vitamin B1, 39.9 times more Vitamin B2, 43.3 times more Vitamin B3, 7.8 times more Vitamin B5, 5 times more Vitamin B6, 18.3 times more Vitamin B9 and 149.4 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid contains more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 1 kilogram of Roasted Almonds has 67 times more Calcium, 40.7 times more Copper, 16.2 times more Iron, 93 times more Magnesium, 89.3 times more Manganese, 94.2 times more Phosphorus, 9.6 times more Potassium, 6.7 times more Selenium and 110.3 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid contains 36.6 times more Water than Dry Roasted Almonds.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 14.2 times more Energy, 525.4 times more Fat, 511.5 times more Saturated Fat, 1078.8 times more Omega 6, 1.9 times more Carbohydrate, 9.9 times more Fiber and 123.3 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid contains 1.9 times more Sugars and 588 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 in one kilogram.