Comparing Nutrients in 100 calories Acerola VS Acerola Juice

Weight per 100 calories

• Acerola: 313g
• Acerola Juice: 435g

Acerola has 1.4 times more energy per 100g than Acerola Juice. It has low energy density when compared to other foods. Raw Acerola Juice having very low energy density.

Which food has more nutrients per 100 calories - Acerola or Acerola Juice?

Macros Ratio

	Protein	Fat	Carbs
Acerola	5%	8%	87%
Acerola Juice	7%	11%	82%

Macro Nutrients

	Acerola	Acerola Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	27% 19.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.05% 3.44g	3.43% 1.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Acerola	Acerola Juice	Recommended Dietary Allowance
Vitamin A	13% 119μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.16% 0.028mg	1.34% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.8μg	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5825% 5243mg	7729% 6957mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.07% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola	Acerola Juice	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	4.35% 43.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.8% 0.63mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.9% 34.4mg	5.6% 39mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	0.79% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	7.72% 286g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Acerola vs Acerola Juice:

• Raw Acerola has 1.6 times more Vitamin B6 than Raw Acerola Juice.
• While Raw Acerola Juice contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Acerola.
• Both Raw Acerola and Raw Acerola Juice have similar amounts of Vitamin A and Vitamin B5 per 100 kcal.
• Both Raw Acerola as well as Raw Acerola Juice have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Acerola vs Acerola Juice:

• Raw Acerola has 4.3 times more Selenium and 1.7 times more Sodium than Raw Acerola Juice.
• While Raw Acerola Juice contains 1.4 times more Copper, 3.5 times more Iron, 1.4 times more Zinc and 1.4 times more Water than Raw Acerola.
• Both Raw Acerola and Raw Acerola Juice have similar amounts of Calcium, Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Acerola has 2.6 times more Fiber than Raw Acerola Juice.
• While Raw Acerola Juice contains 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Raw Acerola.
• Both Raw Acerola and Raw Acerola Juice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Acerola as well as Raw Acerola Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.