Comparing Nutrients in 500 calories Apples, dehydrated (low moisture), sulfured, stewed VS Almonds

Weight per 500 calories

• Apples, dehydrated (low moisture), sulfured, stewed: 676g
• Almonds: 86.4g

Almonds have 7.8 times more energy per unit of mass than Apples, dehydrated (low moisture), sulfured, stewed, which is very high in comparison to other foods. Apples, dehydrated (low moisture), sulfured, stewed having average energy density.

Which food has more nutrients per 500 calories - Apples, dehydrated (low moisture), sulfured, stewed or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Apples, dehydrated (low moisture), sulfured, stewed	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	46.2% 17.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Apples, dehydrated (low moisture), sulfured, stewed	Almonds	Recommended Dietary Allowance
Vitamin A	0.75% 6.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	9.5% 38μg	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	4.5% 4.05mg	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	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dehydrated (low moisture), sulfured, stewed	Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	99% 0.89mg	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	36.3% 2.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	7.93% 0.18mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	14.5% 536g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Apples, dehydrated (low moisture), sulfured, stewed vs Almonds:

• Apples, dehydrated (low moisture), sulfured, stewed have 1.3 times more Vitamin B5 and 3.1 times more Vitamin B6 than Almonds.
• While Almonds contain 3.3 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3 and more Vitamin B9 than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Apples, dehydrated (low moisture), sulfured, stewed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Apples, dehydrated (low moisture), sulfured, stewed vs Almonds:

• Apples, dehydrated (low moisture), sulfured, stewed have 1.5 times more Potassium, 203.4 times more Sodium and 140.8 times more Water than Almonds.
• While Almonds contain 8.6 times more Calcium, 2.3 times more Copper, 6.9 times more Magnesium, 10.3 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Selenium and 6.6 times more Zinc than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Apples, dehydrated (low moisture), sulfured, stewed and Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Apples, dehydrated (low moisture), sulfured, stewed have 7.2 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• While Almonds contain 53.2 times more Fat, 24.3 times more Saturated Fat, 52.5 times more Omega 6 and 9.7 times more Protein than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Apples, dehydrated (low moisture), sulfured, stewed and Almonds have similar amounts of Energy per 500 kcal.
• Both Apples, dehydrated (low moisture), sulfured, stewed as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.