Comparing Nutrients in 500 calories Roasted Almonds VS Red Delicious Apples

Weight per 500 calories

• Roasted Almonds: 83.6g
• Red Delicious Apples: 848g

Roasted Almonds have 10.1 times more energy per 100g than Red Delicious Apples. It has very high energy density when compared to other foods. Raw Red Delicious Apples with skin having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Red Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Roasted Almonds	Red Delicious Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	NA	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	92% 119g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	123% 89g	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	0.012% 0.008g	69% 50g	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	% 0.008g	% 23g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 15.8g	g per day for Men 19-50 years
Fiber	24% 9.1g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.82% 25.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	22% 0.29mg	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	11.5% 46μg	6.36% 25.4μg	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	133% 20mg	13.6% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Red Delicious Apples	Recommended Dietary Allowance
Calcium	22.4% 224mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	25.4% 0.23mg	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	39% 3.1mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	10% 42.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	12.5% 0.29mg	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	56.3% 394mg	14.5% 102mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.56% 8.47mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.054% 2g	19.5% 723g	3700g per day for Men 19-50 years

Roasted Almonds VS Red Delicious Apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Red Delicious Apples?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Red Delicious Apples:

• 500 calories of Roasted Almonds have 4.7 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B9 and 9.8 times more Vitamin E than Red Delicious Apples.
• While 500 kcal of Raw Red Delicious Apples with skin contain 2 times more Vitamin B1, 2.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin K
• 500 calories of Red Delicious Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Dry Roasted Almonds as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin B5 in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Red Delicious Apples:

• 500 calories of Roasted Almonds have 4.4 times more Calcium, 4 times more Copper, 3.3 times more Iron, 5.5 times more Magnesium, 6.5 times more Manganese, 3.9 times more Phosphorus and 8.2 times more Zinc than Red Delicious Apples.
• While 500 kcal of Raw Red Delicious Apples with skin contain 1.5 times more Potassium and 358.9 times more Water than Dry Roasted Almonds.
• 500 calories of Red Delicious Apples lack sufficient amounts of Calcium and Zinc
• Both Dry Roasted Almonds as well as Raw Red Delicious Apples with skin lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 25.9 times more Fat and 7.7 times more Protein than Red Delicious Apples.
• While 500 kcal of Raw Red Delicious Apples with skin contain 6.8 times more Carbohydrate, 21.9 times more Sugars, 5980 times more Fructose and 2.1 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Red Delicious Apples offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Delicious Apples provide inadequate amounts of Protein