Comparing Nutrients in 1 pound Granny Smith Apples VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Energy	9.07% 263kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	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	47.5% 61.7g	73.3% 95g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	31.3% 22.7g	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	% 12g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 8.75g	% 21.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	3.56% 2g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	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	8.5% 0.68mg	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	8.68% 0.2mg	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	7.78% 54.4mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	10.5% 388g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Granny Smith 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 Granny Smith Apples vs Roasted Almonds:

• 1 pound of Granny Smith Apples has more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4.1 times more Vitamin B1, 47.9 times more Vitamin B2, 28.9 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6, 18.3 times more Vitamin B9 and 132.8 times more Vitamin E than Raw Granny Smith Apples with skin .
• 1 pound of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Granny Smith Apples vs Roasted Almonds:

• 1 pound of Granny Smith Apples has 35.5 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 53.6 times more Calcium, 35.5 times more Copper, 24.9 times more Iron, 55.8 times more Magnesium, 50.7 times more Manganese, 39.3 times more Phosphorus, 5.9 times more Potassium, 20 times more Selenium and 82.8 times more Zinc than Raw Granny Smith Apples with skin .
• 1 pound of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Granny Smith Apples has 2 times more Sugars and 500 times more Fructose than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 10.3 times more Energy, 276.5 times more Fat, 1.5 times more Carbohydrate, 3.9 times more Fiber and 47.6 times more Protein than Raw Granny Smith Apples with skin .
• 1 pound of Granny Smith Apples provide inadequate amounts of Protein