Comparing Nutrients in 7 ounces Gala Apples VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Gala Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	27% 35g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	12.5% 9.03g	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	16.2% 11.8g	0% 0g	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	% 3.3g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 8.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55% 21g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	18% 0.23mg	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	1.5% 5.95μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	2.4% 0.36mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	211% 1.9mg	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	2.98% 0.24mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	212% 4.9mg	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	3.1% 22mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Gala Apples versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Gala Apples vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 5.4 times more Vitamin B1, 26.9 times more Vitamin B2, 48.9 times more Vitamin B3, 4.2 times more Vitamin B5, 2.4 times more Vitamin B6, 9 times more Vitamin B9 and 144.3 times more Vitamin E than Raw Gala Apples with skin.
• 7 ounces of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Gala Apples with skin as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Gala Apples vs Oil Roasted Almonds:

• 7 ounces of Gala Apples have 30.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 41.6 times more Calcium, 45.5 times more Copper, 30.7 times more Iron, 54.8 times more Magnesium, 66.5 times more Manganese, 42.4 times more Phosphorus, 6.5 times more Potassium, more Selenium and 61.4 times more Zinc than Raw Gala Apples with skin.
• 7 ounces of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gala Apples have 2.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.6 times more Energy, 459.8 times more Fat, 1.3 times more Carbohydrate, 4.6 times more Fiber and 84.9 times more Protein than Raw Gala Apples with skin.
• 7 ounces of Gala Apples provide inadequate amounts of Energy and Protein