Comparing Nutrients in 1 pound Apples VS Almond Flour

Macros Ratio

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

Macro Nutrients

	Apples	Almond Flour	Recommended Dietary Allowance
Energy	8.13% 236kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	235% 228g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	65% 47g	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	37% 26.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	111% 42g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Apples	Almond Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1045% 313μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Almond Flour	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	491% 4.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	357% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	364% 164μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.13% 50mg	332% 2322mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	89% 3025mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.1% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.27% 4.06mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Almond Flour per 1 lb

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

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

• 1 lb of Almond Flour contains 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 Raw Apples with skin.
• 1 pound of Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9

Comparing minerals per 1 pound for Apples vs Almond Flour:

• 1 pound of Apples has 19.8 times more Water than Almond Flour.
• While 1 lb of Almond Flour contains 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 Raw Apples with skin.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples with skin as well as Almond Flour lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond Flour contains 295.3 times more Fat, 3.9 times more Fiber and 100.8 times more Protein than Raw Apples with skin.
• Both Apples and Almond Flour offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apples provide inadequate amounts of Protein