Comparing Nutrients in 5 ounces Almonds VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Almonds	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	28.3% 821kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	19% 24.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	28.7% 20.8g	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	0.22% 0.16g	14.2% 10.3g	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	% 0.24g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0.35% 1.4μg	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	2.68% 2.4mg	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	242% 36.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	38% 381mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.04% 0.045mg	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	65.7% 5.26mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1.85% 0.043mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Sweetened Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Sweetened Canned Applesauce:

• 5 ounces of Almonds have 12.1 times more Vitamin B1, 51.7 times more Vitamin B2, 50.3 times more Vitamin B3, 10.7 times more Vitamin B5, 5.1 times more Vitamin B6, 44 times more Vitamin B9 and 142.4 times more Vitamin E than Sweetened Canned Applesauce.
• 5 ounces of Sweetened Canned Applesauce have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almonds as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Sweetened Canned Applesauce:

• 5 ounces of Almonds have 89.7 times more Calcium, 32.2 times more Copper, 30.9 times more Iron, 90 times more Magnesium, 72.6 times more Manganese, 80.2 times more Phosphorus, 9.8 times more Potassium, 13.7 times more Selenium and 104 times more Zinc than Sweetened Canned Applesauce.
• While 5 oz of Sweetened Canned Applesauce no Salt contain 18.6 times more Water than Almonds.
• 5 ounces of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 8.5 times more Energy, 293.7 times more Fat, 126.7 times more Saturated Fat, 273.9 times more Omega 6, 1.2 times more Carbohydrate, 10.4 times more Fiber and 132.2 times more Protein than Sweetened Canned Applesauce.
• While 5 oz of Sweetened Canned Applesauce no Salt contain 3.4 times more Sugars and 66.1 times more Fructose than Almonds.
• 5 ounces of Sweetened Canned Applesauce provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3 in five ounces.