Comparing Nutrients in 1 pound Raw Sulfured Dried Apples VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Sulfured Dried Apples	Almonds	Recommended Dietary Allowance
Energy	38% 1102kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	75% 98g	130g per day for Men 19-50 years
Sugars	358% 259g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	104% 39.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	50% 200μg	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	19.7% 17.7mg	0% 0mg	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	16% 2.4mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	520% 4.68mg	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	79.4% 6.35mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Apples vs Almonds:

• Raw Sulfured Dried Apples have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, 7.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B9 and 48.4 times more Vitamin E than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Sulfured Dried Apples as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Sulfured Dried Apples vs Almonds:

• Raw Sulfured Dried Apples have 87 times more Sodium than Almonds.
• While Almonds contain 19.2 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 16.9 times more Magnesium, 24.2 times more Manganese, 12.7 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium and 15.6 times more Zinc than Raw Sulfured Dried Apples.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dried Apples have 5.3 times more Omega 3, 3.1 times more Carbohydrate and 13.1 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Energy, 156 times more Fat, 73.1 times more Saturated Fat, 160.1 times more Omega 6, 1.4 times more Fiber and 22.7 times more Protein than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.