Comparing Nutrients in 500 calories Sugar-apples VS Roasted Almonds

Weight per 500 calories

• Sugar-apples: 532g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 6.4 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	19.6% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	8.75% 0.11mg	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	18.6% 74.5μg	11.5% 46μg	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	215% 193mg	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	133% 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

	Sugar-apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.8% 128mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	24.3% 170mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.054% 2g	3700g per day for Men 19-50 years

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

• Raw Sugar-apples have 9.1 times more Vitamin B1, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 9.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Raw Sugar-apples.
• Both Raw Sugar-apples as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Raw Sugar-apples have 2.2 times more Potassium, 1.9 times more Selenium and 193.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus and 5.2 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sugar-apples have 7.2 times more Carbohydrate and 2.6 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 28.5 times more Fat, 13.4 times more Saturated Fat, 50.9 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Sugar-apples as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.