Comparing Nutrients in 7 ounces Granny Smith Apples VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Energy	3.97% 115kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	32% 41.7g	130g per day for Men 19-50 years
Sugars	26.2% 19g	13.3% 9.64g	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	13.7% 9.92g	0.027% 0.02g	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	% 5.28g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 9.43g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	57% 21.6g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	242% 2.2mg	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	3.72% 0.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	193% 4.43mg	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	3.4% 24mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Granny Smith Apples vs Roasted Almonds:

• 7 ounces of Granny Smith Apples have more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.1 times more Vitamin B1, 47.9 times more Vitamin B2, 28.9 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6, 18.3 times more Vitamin B9 and 132.8 times more Vitamin E than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Granny Smith Apples vs Roasted Almonds:

• 7 ounces of Granny Smith Apples have 35.5 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 53.6 times more Calcium, 35.5 times more Copper, 24.9 times more Iron, 55.8 times more Magnesium, 50.7 times more Manganese, 39.3 times more Phosphorus, 5.9 times more Potassium, 20 times more Selenium and 82.8 times more Zinc than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Granny Smith Apples have 2 times more Sugars and 500 times more Fructose than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 10.3 times more Energy, 276.5 times more Fat, 1.5 times more Carbohydrate, 3.9 times more Fiber and 47.6 times more Protein than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples provide inadequate amounts of Protein