Comparing Nutrients in 300 calories Apples no Skin VS Roasted Almonds

Weight per 300 calories

• Apples no Skin: 625g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 12.5 times more energy per unit of mass than Raw Apples without skin, which is very high in comparison to other foods. Apples no Skin having low energy density.

Discover which food has more nutrients per 300 calories - Apples no Skin or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Apples no Skin	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.8g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	87% 63g	3.36% 2.44g	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	52% 37.7g	0.007% 0.005g	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	% 20.3g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 2.4g	g per day for Men 19-50 years
Fiber	21.4% 8.13g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	3% 1.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.4% 12.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.88% 0.44mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	5.25% 0.068mg	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	0% 0μg	6.9% 27.6μg	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	27.8% 25mg	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	2.1% 0.31mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	61.3% 0.55mg	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	5.47% 0.44mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	48.7% 1.1mg	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	9.82% 68.8mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	16.5% 563mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	14.6% 542g	0.033% 1.2g	3700g per day for Men 19-50 years

Apples No Skin VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apples no Skin or Roasted Almonds?

Lets compare vitamin content per 300 calories of Apples no Skin vs Roasted Almonds:

• 300 calories of Apples no Skin have 3.1 times more Vitamin B1, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, more Vitamin B9 and 38.4 times more Vitamin E than Raw Apples without skin.
• 300 calories of Apples no Skin have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Apples without skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Apples no Skin vs Roasted Almonds:

• 300 calories of Apples no Skin have 1.6 times more Potassium and 448 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.3 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 5.6 times more Magnesium, 4.7 times more Manganese, 3.4 times more Phosphorus and 5.3 times more Zinc than Raw Apples without skin.
• 300 calories of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Apples without skin as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apples no Skin have 7.6 times more Carbohydrate, 25.9 times more Sugars, 7512.4 times more Fructose and 1.5 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 32.4 times more Fat, 15.6 times more Saturated Fat, 33.5 times more Omega 6 and 6.2 times more Protein than Raw Apples without skin.
• Both Apples no Skin and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Apples no Skin provide inadequate amounts of Omega 6 and Protein
• Both Raw Apples without skin as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.