Comparing Nutrients in 5 ounces Gala ApplesVS Almonds

Macros Ratio

Protein Fat Carbs

Gala Apples

96%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Gala Applesvs Almonds

2.8%80.8kcal

Energy

28.3%821kcal

80.8 kcalvs821 kcal

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

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0.18%0.17g

Fat

73%70.8g

0.17 gvs70.8 g

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

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Saturated Fat

17%5.4g

NA gvs5.4 g

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

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Omega 3

0.27%0.004g

NA gvs0.004 g

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

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Omega 6

103%17.5g

NA gvs17.5 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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15%19.4g

Carbohydrate

23.5%30.5g

19.4 gvs30.5 g

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

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20.3%14.7g

Sugars

8.5%6.17g

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

14.7 gvs6.17 g

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

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11.6%8.4g

Fructose

0.22%0.16g

≤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]

8.4 gvs0.16 g

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

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%2.35g

Glucose

%0.24g

2.35 gvs0.24 g

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

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%3.94g

Sucrose

%5.6g

3.94 gvs5.6 g

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

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8.58%3.26g

Fiber

46.6%17.7g

3.26 gvs17.7 g

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

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0.63%0.35g

Protein

53.5%30g

0.35 gvs30 g

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

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Vitamins

Gala Applesvs Almonds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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2%0.024mg

Vitamin B1

24.2%0.29mg

Thiamine

0.024 mgvs0.29 mg

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

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3.16%0.041mg

Vitamin B2

124%1.6mg

Riboflavin

0.041 mgvs1.6 mg

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

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0.66%0.11mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

0.11 mgvs5.13 mg

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

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1.56%0.078mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.078 mgvs0.67 mg

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

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5.34%0.069mg

Vitamin B6

15%0.19mg

Pyridoxine

0.069 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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1.06%4.25μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

4.25 μgvs62.4 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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1.7%0.26mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

0.26 mgvs36.3 mg

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

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1.54%1.84μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.84 μgvs0 μg

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

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Minerals

Gala Applesvs Almonds

0.99%9.92mg

Calcium

38%381mg

9.92 mgvs381 mg

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

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3.3%0.03mg

Copper

162%1.46mg

0.03 mgvs1.46 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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2.13%0.17mg

Iron

65.7%5.26mg

0.17 mgvs5.26 mg

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

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1.7%7.1mg

Magnesium

91%383mg

7.1 mgvs383 mg

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

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2.3%0.052mg

Manganese

134%3.1mg

0.052 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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2.23%15.6mg

Phosphorus

97%682mg

15.6 mgvs682 mg

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

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4.5%153mg

Potassium

30.6%1039mg

153 mgvs1039 mg

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

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0%0μg

Selenium

10.6%5.8μg

0 μgvs5.8 μg

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

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0.094%1.4mg

Sodium

0.094%1.4mg

1.4 mgvs1.4 mg

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

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0.64%0.071mg

Zinc

40.2%4.42mg

0.071 mgvs4.42 mg

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

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3.3%122g

Water

0.17%6.25g

122 gvs6.25 g

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

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Lets compare vitamin content per 5 ounces of Gala Apples vs Almonds:

Raw Gala Apples with skin have more Vitamin K than Almonds.
While Almonds contain 12.1 times more Vitamin B1, 39.2 times more Vitamin B2, 48.2 times more Vitamin B3, 8.6 times more Vitamin B5, 2.8 times more Vitamin B6, 14.7 times more Vitamin B9 and 142.4 times more Vitamin E than Raw Gala Apples with skin.
Both Raw Gala Apples with skin as well as Almonds have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Gala Apples vs Almonds:

Raw Gala Apples with skin have 19.4 times more Water than Almonds.
While Almonds contain 38.4 times more Calcium, 49.1 times more Copper, 30.9 times more Iron, 54 times more Magnesium, 58.9 times more Manganese, 43.7 times more Phosphorus, 6.8 times more Potassium, more Selenium and 62.4 times more Zinc than Raw Gala Apples with skin.

Comparison of macro-nutrients per 5 ounces:

Raw Gala Apples with skin have 2.4 times more Sugars and 53.9 times more Fructose than Almonds.
While Almonds contain 10.2 times more Energy, 416.1 times more Fat, 1.6 times more Carbohydrate, 5.4 times more Fiber and 84.6 times more Protein than Raw Gala Apples with skin.
Both Raw Gala Apples with skin as well as Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Gala ApplesVS Fuji ApplesAlmondsVS Fuji ApplesGala ApplesVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 5 ounces Gala ApplesVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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