Comparing Nutrients in 1 pound Apples VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Apples	Almonds	Recommended Dietary Allowance
Energy	8.13% 236kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	75% 98g	130g per day for Men 19-50 years
Sugars	65% 47g	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	37% 26.8g	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	% 11g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 18g	g per day for Men 19-50 years
Fiber	28.6% 11g	149% 56.7g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Apples	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	3.4% 13.6μg	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	23% 21mg	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	5.44% 0.82mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	7.13% 50mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Apples with skin have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.1 times more Vitamin B1, 43.8 times more Vitamin B2, 39.8 times more Vitamin B3, 7.7 times more Vitamin B5, 3.3 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Raw Apples with skin.
• Both Raw Apples with skin as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Apples vs Almonds:

• Raw Apples with skin have 19.4 times more Water than Almonds.
• While Almonds contain 44.8 times more Calcium, 38.2 times more Copper, 30.9 times more Iron, 54 times more Magnesium, 62.3 times more Manganese, 43.7 times more Phosphorus, 6.9 times more Potassium, more Selenium and 78 times more Zinc than Raw Apples with skin.

Comparison of macro-nutrients per 1 pound:

• Raw Apples with skin have 2.4 times more Sugars and 53.6 times more Fructose than Almonds.
• While Almonds contain 11.1 times more Energy, 293.7 times more Fat, 135.8 times more Saturated Fat, 286.6 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Fiber and 81.3 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.