Comparing Nutrients in 5 ounces Raw Sulfured Dried Apples VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Sulfured Dried Apples	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 344kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	23% 29.8g	130g per day for Men 19-50 years
Sugars	112% 81g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried 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	0% 0mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	15% 0.19mg	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	0% 0μg	19.5% 78μg	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	6.14% 5.53mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	173% 1.56mg	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	25% 2mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	5.55% 0.13mg	138% 3.16mg	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	7.7% 54mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	8.22% 123mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Sulfured Dried Apples versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Sulfured Dried Apples vs Roasted Almonds:

• 5 ounces of Raw Sulfured Dried Apples have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain more Vitamin B1, 7.5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B9 and 45.1 times more Vitamin E than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Sulfured Dried Apples as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Sulfured Dried Apples vs Roasted Almonds:

• 5 ounces of Raw Sulfured Dried Apples have 29 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 19.1 times more Calcium, 5.8 times more Copper, 2.7 times more Iron, 17.4 times more Magnesium, 24.8 times more Manganese, 12.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 16.6 times more Zinc than Raw Sulfured Dried Apples.
• 5 ounces of Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Sulfured Dried Apples have 3.1 times more Carbohydrate and 11.8 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.5 times more Energy, 164.2 times more Fat, 78.7 times more Saturated Fat, 168.1 times more Omega 6, 1.3 times more Fiber and 22.5 times more Protein than Raw Sulfured Dried Apples.
• 5 ounces of Raw Sulfured Dried Apples provide inadequate amounts of Omega 6 and Protein
• Both Raw Sulfured Dried Apples as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.