Comparing Nutrients in 100 grams Boiled Skinless Apples VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Skinless Apples	Roasted Almonds	Recommended Dietary Allowance
Energy	1.83% 53kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	16% 21g	130g per day for Men 19-50 years
Sugars	15% 11g	6.7% 4.86g	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	NA	0.014% 0.01g	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	0.46% 0.26g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	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	1.33% 0.016mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.095mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.92% 0.046mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	10.5% 0.14mg	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	0.25% 1μg	13.8% 55μg	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	0.22% 0.2mg	0% 0mg	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	0.33% 0.05mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.5% 5mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	3.9% 0.035mg	122% 1.1mg	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	2.38% 0.19mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	5.13% 0.12mg	97% 2.23mg	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	1.14% 8mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Skinless Apples VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Skinless Apples versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Skinless Apples vs Roasted Almonds:

• 100 g of Dry Roasted Almonds contain 4.8 times more Vitamin B1, 99.8 times more Vitamin B2, 38.3 times more Vitamin B3, 7 times more Vitamin B5, 3.1 times more Vitamin B6, 55 times more Vitamin B9 and 478 times more Vitamin E than Boiled Raw Apples Without Skin.
• 100 grams of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Boiled Raw Apples Without Skin as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Skinless Apples vs Roasted Almonds:

• 100 grams of Boiled Skinless Apples have 35.5 times more Water than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 53.6 times more Calcium, 31.4 times more Copper, 19.6 times more Iron, 93 times more Magnesium, 18.9 times more Manganese, 58.9 times more Phosphorus, 8.1 times more Potassium, 6.7 times more Selenium and 82.8 times more Zinc than Boiled Raw Apples Without Skin.
• 100 grams of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Skinless Apples have 2.3 times more Sugars than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 11.3 times more Energy, 145.9 times more Fat, 70.6 times more Saturated Fat, 150.5 times more Omega 6, 1.5 times more Carbohydrate, 4.5 times more Fiber and 80.6 times more Protein than Boiled Raw Apples Without Skin.
• 100 grams of Boiled Skinless Apples provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled Raw Apples Without Skin as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.