Comparing Nutrients in 1 kilogram Granny Smith Apples VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Granny Smith Apples	Acorn Flour	Recommended Dietary Allowance
Energy	20% 580kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	NA	123% 39.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	342% 58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	420% 547g	130g per day for Men 19-50 years
Sugars	132% 96g	NA	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	69% 50g	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	% 26.6g	NA	g per day for Men 19-50 years
Sucrose	% 19.3g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	7.86% 4.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Acorn Flour	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	529% 6.88mg	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	7.5% 30μg	285% 1140μg	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	0% 0mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Acorn Flour	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	679% 6.1mg	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	18.8% 1.5mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	758% 17.4mg	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	17% 120mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	23% 855g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Acorn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Granny Smith Apples vs Acorn Flour:

• 1 kg of Full fat Acorn Flour contains 7.7 times more Vitamin B1, 6.2 times more Vitamin B2, 18.9 times more Vitamin B3, 16.6 times more Vitamin B5, 18.6 times more Vitamin B6 and 38 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• 1 kilogram of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Granny Smith Apples with skin as well as Full fat Acorn Flour have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Granny Smith Apples vs Acorn Flour:

• 1 kilogram of Granny Smith Apples has 14.2 times more Water than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 8.6 times more Calcium, 19.7 times more Copper, 8.1 times more Iron, 22 times more Magnesium, 39.6 times more Manganese, 8.6 times more Phosphorus, 5.9 times more Potassium and 16 times more Zinc than Raw Granny Smith Apples with skin .
• 1 kilogram of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 8.6 times more Energy, 158.8 times more Fat, 4 times more Carbohydrate and 17 times more Protein than Raw Granny Smith Apples with skin .
• 1 kilogram of Granny Smith Apples provide inadequate amounts of Protein