Comparing Nutrients in 300 calories Granny Smith ApplesVS Almonds

Weight per 300 calories

Granny Smith Apples

517g

Almonds

51.8g

Almonds have 10 times more energy per unit of mass than Raw Granny Smith Apples with skin , which is very high in comparison to other foods. Granny Smith Apples having low energy density.

Which food has more nutrients per 300 calories - Granny Smith Apples or Almonds?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Granny Smith Applesvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1%0.98g

Fat

26.7%26g

0.98 gvs26 g

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

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Saturated Fat

6.16%1.97g

NA gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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Omega 6

37.6%6.4g

NA gvs6.4 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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54%70.4g

Carbohydrate

8.6%11g

70.4 gvs11 g

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

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68.4%49.6g

Sugars

3.1%2.25g

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

49.6 gvs2.25 g

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

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35.7%26g

Fructose

0.079%0.057g

≤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]

26 gvs0.057 g

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

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%13.8g

Glucose

%0.088g

13.8 gvs0.088 g

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

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%10g

Sucrose

%2.05g

10 gvs2.05 g

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

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38%14.5g

Fiber

17%6.48g

14.5 gvs6.48 g

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

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4.06%2.28g

Protein

19.6%11g

2.28 gvs11 g

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

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Vitamins

Granny Smith Applesvs Almonds

2.87%26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

26 μgvs0 μg

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

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8.2%0.098mg

Vitamin B1

8.85%0.11mg

Thiamine

0.098 mgvs0.11 mg

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

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9.95%0.13mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.13 mgvs0.59 mg

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

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4.07%0.65mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs1.87 mg

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

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5.8%0.29mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.29 mgvs0.24 mg

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

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14.7%0.19mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.19 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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3.88%15.5μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

15.5 μgvs22.8 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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6.2%0.93mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.93 mgvs13.3 mg

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

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13.8%16.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16.6 μgvs0 μg

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

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Minerals

Granny Smith Applesvs Almonds

2.6%26mg

Calcium

14%139mg

26 mgvs139 mg

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

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18%0.16mg

Copper

59.4%0.53mg

0.16 mgvs0.53 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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9.7%0.78mg

Iron

24%1.92mg

0.78 mgvs1.92 mg

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

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6.16%26mg

Magnesium

33.3%140mg

26 mgvs140 mg

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

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9.9%0.23mg

Manganese

49%1.13mg

0.23 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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8.87%62mg

Phosphorus

35.6%249mg

62 mgvs249 mg

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

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18.3%621mg

Potassium

11%380mg

621 mgvs380 mg

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

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0.94%0.52μg

Selenium

3.86%2.12μg

0.52 μgvs2.12 μg

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

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0.34%5.17mg

Sodium

0.035%0.52mg

5.17 mgvs0.52 mg

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

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1.9%0.21mg

Zinc

14.7%1.6mg

0.21 mgvs1.6 mg

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

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12%442g

Water

0.062%2.3g

442 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Granny Smith Apples vs Almonds:

Raw Granny Smith Apples with skin have 2.7 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 4.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B9 and 14.3 times more Vitamin E than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw Granny Smith Apples with skin as well as Almonds have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Granny Smith Apples vs Almonds:

Raw Granny Smith Apples with skin have 1.6 times more Potassium and 193.5 times more Water than Almonds.
While Almonds contain 5.4 times more Calcium, 3.3 times more Copper, 2.5 times more Iron, 5.4 times more Magnesium, 5 times more Manganese, 4 times more Phosphorus, 4.1 times more Selenium and 7.8 times more Zinc than Raw Granny Smith Apples with skin .

Comparison of macro-nutrients per 300 calories:

Raw Granny Smith Apples with skin have 6.3 times more Carbohydrate, 22 times more Sugars, 453.8 times more Fructose and 2.2 times more Fiber than Almonds.
While Almonds contain 26.3 times more Fat and 4.8 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Granny Smith Apples with skin as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Granny Smith ApplesVS Gala ApplesAlmondsVS Gala ApplesGranny Smith ApplesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Granny Smith ApplesVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Granny Smith Apples or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: