Comparing Nutrients in 14 ounces Almond Flour VS Apples

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Apples	2%	3%	95%

Macro Nutrients

	Almond Flour	Apples	Recommended Dietary Allowance
Energy	NA	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	42% 55g	130g per day for Men 19-50 years
Sugars	NA	57% 41.2g	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	32.3% 23.4g	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	% 9.64g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	97% 36.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	186% 104g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Apples	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20.3% 18.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Apples	Recommended Dietary Allowance
Calcium	92% 921mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	160% 12.8mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	6.04% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.18% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Apples:

• 14 ounces of Almond Flour have 6.6 times more Vitamin B1, 28.8 times more Vitamin B2, 44 times more Vitamin B3, 2.4 times more Vitamin B6 and 12.6 times more Vitamin B9 than Apples.
• 14 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9

Comparing minerals per 14 ounces for Almond Flour vs Apples:

• 14 ounces of Almond Flour have 38.7 times more Calcium, 36.1 times more Copper, 26.8 times more Iron, 50.2 times more Magnesium, 51.7 times more Manganese, 46.5 times more Phosphorus, 6.2 times more Potassium and 70 times more Zinc than Apples.
• While 14 oz of Raw Apples with skin contain 19.8 times more Water than Almond Flour.
• 14 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Almond Flour as well as Raw Apples with skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 295.3 times more Fat, 3.9 times more Fiber and 100.8 times more Protein than Apples.
• Both Almond Flour and Apples offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Apples provide inadequate amounts of Protein