Comparing Nutrients in 1 kilogram Golden Delicious ApplesVS Almonds

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Golden Delicious Applesvs Almonds

19.7%570kcal

Energy

200%5790kcal

570 kcalvs5790 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g

Fat

515%499g

1.5 gvs499 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

119%38g

NA gvs38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

1.88%0.03g

NA gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

725%123g

NA gvs123 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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105%136g

Carbohydrate

166%216g

136 gvs216 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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138%100g

Sugars

60%43.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

100 gvs43.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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84%61g

Fructose

1.5%1.1g

≤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]

61 gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%18.7g

Glucose

%1.7g

18.7 gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%20.7g

Sucrose

%39.5g

20.7 gvs39.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g

Fiber

329%125g

24 gvs125 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5%2.8g

Protein

378%212g

2.8 gvs212 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Golden Delicious Applesvs Almonds

3.33%30μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

30 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

171%2.05mg

Thiamine

0.18 mgvs2.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg

Vitamin B2

875%11.4mg

Riboflavin

0.26 mgvs11.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.88%0.94mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs36 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.8%0.74mg

Vitamin B5

94%4.7mg

Pantothenic acid

0.74 mgvs4.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.2%0.51mg

Vitamin B6

105%1.37mg

Pyridoxine

0.51 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.5%30μg

Vitamin B9

110%440μg

Folates and Folic Acid

30 μgvs440 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg

Vitamin E

1709%256mg

Tocopherols and Tocotrienols

1.8 mgvs256 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Golden Delicious Applesvs Almonds

6%60mg

Calcium

269%2690mg

60 mgvs2690 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.3%0.3mg

Copper

1146%10.3mg

0.3 mgvs10.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.3%1.3mg

Iron

464%37mg

1.3 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

643%2700mg

50 mgvs2700 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.2%0.35mg

Manganese

947%21.8mg

0.35 mgvs21.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

1007%453μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs453 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.3%100mg

Phosphorus

687%4810mg

100 mgvs4810 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.4%1000mg

Potassium

216%7330mg

1000 mgvs7330 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

74.5%41μg

0 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg

Sodium

0.67%10mg

20 mgvs10 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.64%0.4mg

Zinc

284%31mg

0.4 mgvs31 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23%858g

Water

1.2%44g

858 gvs44 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Golden Delicious Apples vs Almonds:

Raw Golden Delicious Apples with skin have more Vitamin K than Almonds.
While Almonds contain 11.4 times more Vitamin B1, 43.8 times more Vitamin B2, 38.5 times more Vitamin B3, 6.4 times more Vitamin B5, 2.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Almonds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Golden Delicious Apples vs Almonds:

Raw Golden Delicious Apples with skin have 19.5 times more Water than Almonds.
While Almonds contain 44.8 times more Calcium, 34.4 times more Copper, 28.5 times more Iron, 54 times more Magnesium, 62.3 times more Manganese, 48.1 times more Phosphorus, 7.3 times more Potassium, more Selenium and 78 times more Zinc than Raw Golden Delicious Apples with skin.

Comparison of macro-nutrients per 1 kilogram:

Raw Golden Delicious Apples with skin have 2.3 times more Sugars and 55.5 times more Fructose than Almonds.
While Almonds contain 10.2 times more Energy, 332.9 times more Fat, 1.6 times more Carbohydrate, 5.2 times more Fiber and 75.5 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Golden Delicious ApplesVS Granny Smith ApplesAlmondsVS Granny Smith ApplesGolden Delicious ApplesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 kilogram Golden Delicious ApplesVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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