Comparing Nutrients in 100 calories AlmondsVS Gala Apples

Weight per 100 calories

Almonds

17.3g

Gala Apples

175g

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 100 calories - Almonds or Gala Apples?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Gala Apples

96%

100 kcal ▼

Macro Nutrients

Almondsvs Gala Apples

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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8.9%8.62g

Fat

0.22%0.21g

8.62 gvs0.21 g

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

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2.05%0.66g

Saturated Fat

0.66 gvsNA g

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

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0.032%0.001g

Omega 3

0.001 gvsNA g

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

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12.5%2.13g

Omega 6

2.13 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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2.86%3.72g

Carbohydrate

18.5%24g

3.72 gvs24 g

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

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1.04%0.75g

Sugars

25%18g

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

0.75 gvs18 g

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

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0.026%0.019g

Fructose

14.3%10.4g

≤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]

0.019 gvs10.4 g

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

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%0.029g

Glucose

%2.9g

0.029 gvs2.9 g

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

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%0.68g

Sucrose

%4.88g

0.68 gvs4.88 g

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

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5.7%2.16g

Fiber

10.6%4.04g

2.16 gvs4.04 g

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

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6.52%3.65g

Protein

0.78%0.44g

3.65 gvs0.44 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

0.19%1.75μg

RAE, retinol activity equivalents

0 μgvs1.75 μg

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

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2.95%0.035mg

Vitamin B1

2.5%0.03mg

Thiamine

0.035 mgvs0.03 mg

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

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15%0.2mg

Vitamin B2

3.9%0.051mg

Riboflavin

0.2 mgvs0.051 mg

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

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3.9%0.62mg

Vitamin B3

0.82%0.13mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.13 mg

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

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1.63%0.081mg

Vitamin B5

1.93%0.096mg

Pantothenic acid

0.081 mgvs0.096 mg

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

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1.82%0.024mg

Vitamin B6

6.6%0.086mg

Pyridoxine

0.024 mgvs0.086 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

1.3%5.26μg

Folates and Folic Acid

7.6 μgvs5.26 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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29.5%4.43mg

Vitamin E

2.1%0.32mg

Tocopherols and Tocotrienols

4.43 mgvs0.32 mg

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

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0%0μg

Vitamin K

1.9%2.3μg

Phytomenadione or phylloquinone

0 μgvs2.3 μg

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

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Minerals

Almondsvs Gala Apples

4.65%46.5mg

Calcium

1.23%12.3mg

46.5 mgvs12.3 mg

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

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19.8%0.18mg

Copper

4.1%0.037mg

0.18 mgvs0.037 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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8%0.64mg

Iron

2.63%0.21mg

0.64 mgvs0.21 mg

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

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11%46.6mg

Magnesium

2.1%8.77mg

46.6 mgvs8.77 mg

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

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16.4%0.38mg

Manganese

2.82%0.065mg

0.38 mgvs0.065 mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

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12%83mg

Phosphorus

2.76%19.3mg

83 mgvs19.3 mg

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

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3.72%127mg

Potassium

5.57%189mg

127 mgvs189 mg

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

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1.3%0.71μg

Selenium

0%0μg

0.71 μgvs0 μg

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

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0.012%0.17mg

Sodium

0.12%1.75mg

0.17 mgvs1.75 mg

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

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4.9%0.54mg

Zinc

0.8%0.088mg

0.54 mgvs0.088 mg

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

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0.021%0.76g

Water

4.07%150g

0.76 gvs150 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Almonds as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Almonds as well as Raw Gala Apples with skin have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsGala ApplesVS Blanched AlmondsAlmondsVS Fuji ApplesGala ApplesVS Fuji Apples

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Gala Apples

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Gala Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: