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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Roasted Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 2.24g	g per day for Men 19-50 years
Fiber	57% 21.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	53% 532mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.73% 175g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Roasted Almonds have 3 times more Vitamin B1, 39.9 times more Vitamin B2, 43.3 times more Vitamin B3, 7.8 times more Vitamin B5, 5 times more Vitamin B6, 18.3 times more Vitamin B9 and 149.4 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 Dry Roasted Almonds.
• 7 ounces of Roasted 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 Dry Roasted 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 Roasted Almonds vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 7 ounces of Roasted Almonds have 67 times more Calcium, 40.7 times more Copper, 16.2 times more Iron, 93 times more Magnesium, 89.3 times more Manganese, 94.2 times more Phosphorus, 9.6 times more Potassium, 6.7 times more Selenium and 110.3 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 36.6 times more Water than Dry Roasted 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 Roasted Almonds have 14.2 times more Energy, 525.4 times more Fat, 511.5 times more Saturated Fat, 1078.8 times more Omega 6, 1.9 times more Carbohydrate, 9.9 times more Fiber and 123.3 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.9 times more Sugars and 588 times more Fructose than Dry Roasted Almonds.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3 in seven ounces.