Comparing Nutrients in 500 calories Almonds VS Sugar-apples

Weight per 500 calories

• Almonds: 86.4g
• Sugar-apples: 532g

Almonds have 6.2 times more energy per 100g than Sugar-apples. It has very high energy density when compared to other foods. Raw Sugar-apples having average energy density.

Which food has more nutrients per 500 calories - Almonds or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Almonds	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	97% 126g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	82% 1.06mg	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	18.6% 74.5μg	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	0% 0mg	215% 193mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sugar-apples	Recommended Dietary Allowance
Calcium	23.2% 232mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Sugar-apples:

• Almonds have 1.6 times more Vitamin B2 than Raw Sugar-apples.
• While Raw Sugar-apples contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Sugar-apples:

• Almonds have 1.8 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 2.4 times more Phosphorus and 5.1 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.1 times more Potassium and 102.3 times more Water than Almonds.
• Both Almonds and Raw Sugar-apples have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 28 times more Fat, 12.9 times more Saturated Fat, 50 times more Omega 6 and 1.7 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 6.8 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• Both Almonds and Raw Sugar-apples have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Sugar-apples have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.