Comparing Nutrients in 500 calories Almonds VS Fuji Apples

Weight per 500 calories

• Almonds: 86.4g
• Fuji Apples: 794g

Almonds have 9.2 times more energy per 100g than Fuji Apples. It has very high energy density when compared to other foods. Raw Fuji Apples with skin having low energy density.

Which food has more nutrients per 500 calories - Almonds or Fuji Apples?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Almonds	Fuji Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	NA	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	93% 121g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	128% 93g	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	0.13% 0.095g	71% 51.3g	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	% 0.15g	% 24g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 17.5g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	44% 16.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fuji Apples	Recommended Dietary Allowance
Calcium	23.2% 232mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	22% 0.2mg	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	40% 3.2mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	18% 668g	3700g per day for Men 19-50 years

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

• Almonds have 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 15.5 times more Vitamin E than Raw Fuji Apples with skin.
• While Raw Fuji Apples with skin contain 3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Raw Fuji Apples with skin have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Fuji Apples:

• Almonds have 4.2 times more Calcium, 4.5 times more Copper, 4 times more Iron, 5.9 times more Magnesium, 7.6 times more Manganese, 4 times more Phosphorus, more Selenium and 8.5 times more Zinc than Raw Fuji Apples with skin.
• While Raw Fuji Apples with skin contain 1.4 times more Potassium and 175.4 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 30.2 times more Fat and 11.5 times more Protein than Raw Fuji Apples with skin.
• While Raw Fuji Apples with skin contain 6.5 times more Carbohydrate, 24.7 times more Sugars, 540.6 times more Fructose and 1.5 times more Fiber than Almonds.
• Both Almonds and Raw Fuji Apples with skin have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Fuji Apples with skin have insufficient amounts of Glucose and Sucrose in 500 kcal.