Comparing Nutrients in 500 calories Mammy-apple VS Blanched Almonds

Weight per 500 calories

• Mammy-apple: 980g
• Blanched Almonds: 84.7g

Blanched Almonds have 11.6 times more energy per unit of mass than Raw Mammy-apple, which is very high in comparison to other foods. Mammy-apple having low energy density.

Which food has more nutrients per 500 calories - Mammy-apple or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mammy-apple	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	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	94% 123g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	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	77.4% 29.4g	22% 8.4g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	34.3% 137μg	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	153% 137mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Mammy-apple	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.8% 108mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	85.8% 6.86mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.4% 108mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	23% 845g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mammy-apple vs Blanched Almonds:

• Raw Mammy-apple has more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 10.1 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mammy-apple vs Blanched Almonds:

• Raw Mammy-apple has 2.5 times more Iron, 2.2 times more Selenium, 9.1 times more Sodium and 221.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Calcium, 1.4 times more Magnesium, 3.8 times more Phosphorus and 2.6 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Blanched Almonds have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 7.7 times more Carbohydrate and 3.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Fat, 2.5 times more Saturated Fat, 13.5 times more Omega 6 and 3.7 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Mammy-apple as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.