Comparing Nutrients in 1 pound Roasted Almonds VS Apples, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%

Macro Nutrients

	Roasted Almonds	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	94% 2712kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	72.3% 94g	130g per day for Men 19-50 years
Sugars	30.4% 22g	NA	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	0.063% 0.045g	NA	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	170% 95g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	16.4% 0.21mg	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	62.4% 249μg	0% 0μg	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	0% 0mg	4.54% 4.1mg	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	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Apples, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	122% 1216mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	21% 0.19mg	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	211% 17mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	3.94% 0.091mg	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	305% 2136mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Apples, dried, sulfured, stewed, with added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Apples, dried, sulfured, stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Apples, dried, sulfured, stewed, with added sugar:

• 1 pound of Roasted Almonds has 12.8 times more Vitamin B1, 66.5 times more Vitamin B2, 30.1 times more Vitamin B3, 5.9 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin B9 than Apples, dried, sulfured, stewed, with added sugar.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dry Roasted Almonds as well as Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Apples, dried, sulfured, stewed, with added sugar:

• 1 pound of Roasted Almonds has 89.3 times more Calcium, 26.2 times more Copper, 12 times more Iron, 93 times more Magnesium, 111.6 times more Manganese, 58.9 times more Phosphorus, 7.3 times more Potassium and 82.8 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• While 1 lb of Apples, dried, sulfured, stewed, with added sugar contains 32.7 times more Water than Dry Roasted Almonds.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 7.2 times more Energy, 750.6 times more Fat, 372 times more Saturated Fat, 761.5 times more Omega 6, 5.7 times more Fiber and 104.8 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Roasted Almonds and Apples, dried, sulfured, stewed, with added sugar offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 in one pound.