Comparing Nutrients in 500 calories Frozen Apples VS Blanched Almonds

Weight per 500 calories

• Frozen Apples: 1042g
• Blanched Almonds: 84.7g

Blanched Almonds have 12.3 times more energy per unit of mass than Frozen Apples, which is very high in comparison to other foods. Frozen Apples having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Apples or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples	2%	5%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Apples	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	12% 16g	130g per day for Men 19-50 years
Sugars	145% 105g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	7.5% 0.097mg	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	2.6% 10.4μg	10.4% 41.5μg	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	1.16% 1.04mg	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	134% 20mg	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

	Frozen Apples	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	97% 0.87mg	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	23.4% 1.88mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.44% 31.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	67.6% 1.56mg	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	12% 83.3mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	24.5% 905g	0.1% 3.82g	3700g per day for Men 19-50 years

Frozen Apples VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Apples or Blanched Almonds?

Lets compare vitamin content per 500 calories of Frozen Apples vs Blanched Almonds:

• 500 calories of Frozen Apples have 2.1 times more Vitamin B5 and 3.6 times more Vitamin B6 than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 5.3 times more Vitamin B2, 6.8 times more Vitamin B3 and 4 times more Vitamin B9 than Frozen Apples.
• Both Frozen Apples and Blanched Almonds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Frozen Apples have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Apples as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Apples vs Blanched Almonds:

• 500 calories of Frozen Apples have 1.4 times more Potassium and 236.7 times more Water than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 4.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 7.3 times more Magnesium, 4.9 times more Phosphorus and 4.8 times more Zinc than Frozen Apples.
• Both Frozen Apples and Blanched Almonds contain similar levels of Manganese per 500 calories.
• 500 calories of Frozen Apples lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Frozen Apples as well as Blanched Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Apples have 52.2 times more Omega 3, 8.1 times more Carbohydrate, 26.8 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 13.4 times more Fat, 6.1 times more Saturated Fat, 12.9 times more Omega 6 and 6.2 times more Protein than Frozen Apples.
• Both Frozen Apples and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Apples provide inadequate amounts of Omega 6 and Protein
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3