Comparing Nutrients in 1 kilogram 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	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	143% 104g	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	81.4% 59g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	244% 93g	63% 24g	38g per day for Men 19-50 years
Protein	468% 262g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Apples	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	7.5% 30μg	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	51% 46mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Apples	Recommended Dietary Allowance
Calcium	232% 2320mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	403% 32.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	15.2% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Apples:

• 1 kilogram of Almond Flour has 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.
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9

Comparing minerals per 1 kilogram for Almond Flour vs Apples:

• 1 kilogram of Almond Flour has 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 1 kg of Raw Apples with skin contains 19.8 times more Water than Almond Flour.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 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 one kilogram.
• 1 kilogram of Apples provide inadequate amounts of Protein