Comparing Nutrients in 1 pound Blanched Almonds VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Energy	92% 2676kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	49% 63.8g	130g per day for Men 19-50 years
Sugars	29% 21g	65.6% 47.5g	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% 0g	37% 26.8g	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	% 0.14g	% 12.3g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 8.44g	g per day for Men 19-50 years
Fiber	118% 45g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	173% 97g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	12% 0.15mg	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	55.6% 222μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red Delicious Apples	Recommended Dietary Allowance
Calcium	107% 1070mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	13.6% 0.12mg	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	186% 15mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	6.7% 0.15mg	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	312% 2182mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Red Delicious Apples per 1 lb

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

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

• 1 pound of Blanched Almonds has 12.7 times more Vitamin B1, 28.4 times more Vitamin B2, 46.7 times more Vitamin B3, 6.2 times more Vitamin B5, 3.4 times more Vitamin B6, 16.3 times more Vitamin B9 and 99 times more Vitamin E than Red Delicious Apples.
• While 1 lb of Raw Red Delicious Apples with skin contains more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• 1 pound of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Red Delicious Apples:

• 1 pound of Blanched Almonds has 39.3 times more Calcium, 38 times more Copper, 29.8 times more Iron, 53.6 times more Magnesium, 54 times more Manganese, 40.1 times more Phosphorus, 6.3 times more Potassium, more Selenium and 74.3 times more Zinc than Red Delicious Apples.
• While 1 lb of Raw Red Delicious Apples with skin contains 18.9 times more Water than Blanched Almonds.
• 1 pound of Red Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 10 times more Energy, 262.6 times more Fat, 1.3 times more Carbohydrate, 4.3 times more Fiber and 79.3 times more Protein than Red Delicious Apples.
• While 1 lb of Raw Red Delicious Apples with skin contains 2.3 times more Sugars and more Fructose than Blanched Almonds.
• 1 pound of Red Delicious Apples provide inadequate amounts of Protein