Comparing Nutrients in 5 ounces AlmondsVS Canned Applesauce

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Canned Applesauce

97%

5 oz ▼

Macro Nutrients

Almondsvs Canned Applesauce

28.3%821kcal

Energy

2.05%59.5kcal

821 kcalvs59.5 kcal

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

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73%70.8g

Fat

0.15%0.14g

70.8 gvs0.14 g

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

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17%5.4g

Saturated Fat

0.035%0.011g

5.4 gvs0.011 g

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

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0.27%0.004g

Omega 3

0.27%0.004g

0.004 gvs0.004 g

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

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103%17.5g

Omega 6

0.1%0.017g

17.5 gvs0.017 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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23.5%30.5g

Carbohydrate

12.3%16g

30.5 gvs16 g

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

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8.5%6.17g

Sugars

18.4%13.3g

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

6.17 gvs13.3 g

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

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0.22%0.16g

Fructose

11.5%8.33g

≤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]

0.16 gvs8.33 g

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

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%0.24g

Glucose

%3.26g

0.24 gvs3.26 g

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

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%5.6g

Sucrose

%1.6g

5.6 gvs1.6 g

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

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46.6%17.7g

Fiber

4.1%1.56g

17.7 gvs1.56 g

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

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53.5%30g

Protein

0.43%0.24g

30 gvs0.24 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Canned Applesauce

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

24.2%0.29mg

Vitamin B1

3.07%0.037mg

Thiamine

0.29 mgvs0.037 mg

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

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124%1.6mg

Vitamin B2

3.27%0.043mg

Riboflavin

1.6 mgvs0.043 mg

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

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32%5.13mg

Vitamin B3

0.74%0.12mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs0.12 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.4%0.67mg

Vitamin B5

1.16%0.058mg

Pantothenic acid

0.67 mgvs0.058 mg

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

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15%0.19mg

Vitamin B6

2.94%0.038mg

Pyridoxine

0.19 mgvs0.038 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

1.06%4.25μg

Folates and Folic Acid

62.4 μgvs4.25 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

1.57%1.4mg

Ascorbic acid

0 mgvs1.4 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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242%36.3mg

Vitamin E

1.5%0.23mg

Tocopherols and Tocotrienols

36.3 mgvs0.23 mg

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

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0%0μg

Vitamin K

0.59%0.71μg

Phytomenadione or phylloquinone

0 μgvs0.71 μg

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

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Minerals

Almondsvs Canned Applesauce

38%381mg

Calcium

0.57%5.67mg

381 mgvs5.67 mg

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

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162%1.46mg

Copper

4.25%0.038mg

1.46 mgvs0.038 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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65.7%5.26mg

Iron

4.08%0.33mg

5.26 mgvs0.33 mg

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

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91%383mg

Magnesium

1%4.25mg

383 mgvs4.25 mg

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

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134%3.1mg

Manganese

1.54%0.035mg

3.1 mgvs0.035 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

1%7.1mg

682 mgvs7.1 mg

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

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30.6%1039mg

Potassium

3.1%105mg

1039 mgvs105 mg

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

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10.6%5.8μg

Selenium

0.77%0.43μg

5.8 μgvs0.43 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

0.19%2.83mg

1.4 mgvs2.83 mg

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

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40.2%4.42mg

Zinc

0.39%0.043mg

4.42 mgvs0.043 mg

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

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0.17%6.25g

Water

3.38%125g

6.25 gvs125 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 Almonds vs Canned Applesauce:

Almonds have 7.9 times more Vitamin B1, 37.9 times more Vitamin B2, 43.1 times more Vitamin B3, 11.5 times more Vitamin B5, 5.1 times more Vitamin B6, 14.7 times more Vitamin B9 and 160.2 times more Vitamin E than Applesauce, canned with no added sugar.
While Applesauce, canned with no added sugar contains more Vitamin C than Almonds.
Both Almonds as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Applesauce:

Almonds have 67.3 times more Calcium, 38.2 times more Copper, 16.1 times more Iron, 90 times more Magnesium, 87.2 times more Manganese, 96.2 times more Phosphorus, 9.9 times more Potassium, 13.7 times more Selenium and 104 times more Zinc than Applesauce, canned with no added sugar.
While Applesauce, canned with no added sugar contains 20 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 13.8 times more Energy, 499.3 times more Fat, 475.3 times more Saturated Fat, 1027 times more Omega 6, 1.9 times more Carbohydrate, 11.4 times more Fiber and 124.4 times more Protein than Applesauce, canned with no added sugar.
While Applesauce, canned with no added sugar contains 2.2 times more Sugars and 53.5 times more Fructose than Almonds.
Both Almonds as well as Applesauce, canned with no added sugar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCanned ApplesauceVS Blanched AlmondsAlmondsVS Sweetened Canned ApplesauceCanned ApplesauceVS Sweetened Canned Applesauce

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Comparing Nutrients in 5 ounces AlmondsVS Canned Applesauce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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