Comparing Nutrients in 300 calories AlmondsVS Gala Apples

Weight per 300 calories

Almonds

51.8g

Gala Apples

526g

Almonds have 10.2 times more energy per 100g than Gala Apples. It has very high energy density when compared to other foods. Raw Gala Apples with skin having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Gala Apples

96%

300 kcal ▼

Macro Nutrients

Almondsvs Gala Apples

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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26.7%26g

Fat

0.65%0.63g

26 gvs0.63 g

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

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6.16%1.97g

Saturated Fat

1.97 gvsNA g

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

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0.097%0.002g

Omega 3

0.002 gvsNA g

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

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37.6%6.4g

Omega 6

6.4 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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8.6%11g

Carbohydrate

55.4%72g

11 gvs72 g

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

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3.1%2.25g

Sugars

75.3%54.6g

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

2.25 gvs54.6 g

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

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0.079%0.057g

Fructose

43%31.2g

≤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]

0.057 gvs31.2 g

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

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%0.088g

Glucose

%8.74g

0.088 gvs8.74 g

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

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%2.05g

Sucrose

%14.6g

2.05 gvs14.6 g

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

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17%6.48g

Fiber

32%12g

6.48 gvs12 g

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

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19.6%11g

Protein

2.35%1.3g

11 gvs1.3 g

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

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Vitamins

Almondsvs Gala Apples

0%0μg

Vitamin A

0.58%5.26μg

RAE, retinol activity equivalents

0 μgvs5.26 μg

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

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8.85%0.11mg

Vitamin B1

7.46%0.089mg

Thiamine

0.11 mgvs0.089 mg

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

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45.4%0.59mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.59 mgvs0.15 mg

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

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11.7%1.87mg

Vitamin B3

2.47%0.39mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.39 mg

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

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4.9%0.24mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

0.24 mgvs0.29 mg

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

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5.46%0.071mg

Vitamin B6

20%0.26mg

Pyridoxine

0.071 mgvs0.26 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

3.95%15.8μg

Folates and Folic Acid

22.8 μgvs15.8 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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88.5%13.3mg

Vitamin E

6.3%0.95mg

Tocopherols and Tocotrienols

13.3 mgvs0.95 mg

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

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0%0μg

Vitamin K

5.7%6.84μg

Phytomenadione or phylloquinone

0 μgvs6.84 μg

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

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Minerals

Almondsvs Gala Apples

14%139mg

Calcium

3.7%37mg

139 mgvs37 mg

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

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59.4%0.53mg

Copper

12.3%0.11mg

0.53 mgvs0.11 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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24%1.92mg

Iron

7.9%0.63mg

1.92 mgvs0.63 mg

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

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33.3%140mg

Magnesium

6.27%26.3mg

140 mgvs26.3 mg

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

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49%1.13mg

Manganese

8.47%0.19mg

1.13 mgvs0.19 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

8.27%58mg

249 mgvs58 mg

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

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11%380mg

Potassium

16.7%568mg

380 mgvs568 mg

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

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3.86%2.12μg

Selenium

0%0μg

2.12 μgvs0 μg

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

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0.035%0.52mg

Sodium

0.35%5.26mg

0.52 mgvs5.26 mg

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

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14.7%1.6mg

Zinc

2.4%0.26mg

1.6 mgvs0.26 mg

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

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0.062%2.3g

Water

12%451g

2.3 gvs451 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 Almonds vs Gala Apples:

Almonds have 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 14 times more Vitamin E than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 3.6 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Raw Gala Apples with skin have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Almonds as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Gala Apples:

Almonds have 3.8 times more Calcium, 4.8 times more Copper, 3 times more Iron, 5.3 times more Magnesium, 5.8 times more Manganese, 4.3 times more Phosphorus, more Selenium and 6.1 times more Zinc than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 1.5 times more Potassium and 197.5 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 41 times more Fat and 8.3 times more Protein than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 6.4 times more Carbohydrate, 24.2 times more Sugars, 547.6 times more Fructose and 1.9 times more Fiber than Almonds.
Both Almonds and Raw Gala Apples with skin have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Gala Apples with skin have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsGala ApplesVS Blanched AlmondsAlmondsVS Fuji ApplesGala ApplesVS Fuji Apples

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Gala Apples

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: