Comparing Nutrients in 7 ounces Blanched Almonds VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	25.7% 18.6g	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% 0g	16% 11.7g	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	% 0.06g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 2.24g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	1.5% 5.95μg	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	46.7% 42mg	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	314% 47mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	5.95% 0.054mg	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	81.4% 6.5mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	2.16% 0.05mg	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	136% 955mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Applesauce, canned, unsweetened, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Blanched Almonds have 7.3 times more Vitamin B1, 23.7 times more Vitamin B2, 41.7 times more Vitamin B3, 7.7 times more Vitamin B5, 4.3 times more Vitamin B6, 16.3 times more Vitamin B9 and 148.4 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain more Vitamin C than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Blanched Almonds have 59 times more Calcium, 38 times more Copper, 14.3 times more Iron, 89.3 times more Magnesium, 73.4 times more Manganese, 96.2 times more Phosphorus, 8.9 times more Potassium, 10.7 times more Selenium and 99 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 19.6 times more Water than Blanched Almonds.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 14 times more Energy, 525.2 times more Fat, 494.1 times more Saturated Fat, 1030.4 times more Omega 6, 1.7 times more Carbohydrate, 9 times more Fiber and 125.9 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 2 times more Sugars and more Fructose than Blanched Almonds.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 6 and Protein
• Both Blanched Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 in seven ounces.