Comparing Nutrients in 1 pound Fuji Apples VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fuji Apples	Roasted Almonds	Recommended Dietary Allowance
Energy	9.85% 286kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	58% 18.6g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	73.3% 95g	130g per day for Men 19-50 years
Sugars	73% 53g	30.4% 22g	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	40.5% 29.3g	0.063% 0.045g	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	% 13.6g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 10g	% 21.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	130% 49.4g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	47.5% 0.62mg	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	3.4% 13.6μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	554% 5mg	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	5.67% 0.45mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	440% 10mg	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	8.42% 59mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Fuji Apples vs Roasted Almonds:

• 1 lb of Dry Roasted Almonds contains 5.9 times more Vitamin B1, 46 times more Vitamin B2, 52 times more Vitamin B3, 6.3 times more Vitamin B5, 3 times more Vitamin B6, 18.3 times more Vitamin B9 and 132.8 times more Vitamin E than Raw Fuji Apples with skin.
• 1 pound of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Fuji Apples with skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in one pound.

Comparing minerals per 1 pound for Fuji Apples vs Roasted Almonds:

• 1 pound of Fuji Apples has 34.9 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 38.3 times more Calcium, 44 times more Copper, 37.3 times more Iron, 55.8 times more Magnesium, 72 times more Manganese, 36.2 times more Phosphorus, 6.5 times more Potassium, more Selenium and 82.8 times more Zinc than Raw Fuji Apples with skin.
• 1 pound of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fuji Apples has 2.4 times more Sugars and 647 times more Fructose than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 9.5 times more Energy, 291.9 times more Fat, 1.4 times more Carbohydrate, 5.2 times more Fiber and 104.8 times more Protein than Raw Fuji Apples with skin.
• 1 pound of Fuji Apples provide inadequate amounts of Protein