Comparing Nutrients in 5 ounces Acerola VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Acerola	5%	8%	87%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Acerola	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	4.1% 1.56g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1% 0.57g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Acerola	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	4.8% 0.062mg	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	4.96% 20μg	0.35% 1.4μg	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	2642% 2378mg	0.31% 0.28mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	5.5% 0.05mg	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	3.54% 0.28mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	7.27% 0.17mg	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	2.23% 15.6mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Acerola VS Boiled Skinless Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Acerola versus 5 oz of Boiled Skinless Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acerola vs Boiled Skinless Apples:

• 5 ounces of Acerola have 19 times more Vitamin A, 5 times more Vitamin B2, 4.2 times more Vitamin B3, 6.7 times more Vitamin B5, 14 times more Vitamin B9 and 8388 times more Vitamin C than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 4.9 times more Vitamin B6 than Raw Acerola.
• 5 ounces of Acerola have insufficient amounts of Vitamin B6
• 5 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Acerola as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acerola vs Boiled Skinless Apples:

• 5 ounces of Acerola have 2.5 times more Copper, 6 times more Magnesium and 1.7 times more Potassium than Boiled Skinless Apples.
• Both Acerola and Boiled Skinless Apples contain similar levels of Iron and Water per five ounces.
• 5 ounces of Boiled Skinless Apples lack sufficient amounts of Magnesium
• Both Raw Acerola as well as Boiled Raw Apples Without Skin lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acerola have 2.4 times more Omega 3 than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 1.8 times more Carbohydrate and 2.2 times more Fiber than Raw Acerola.
• 5 ounces of Boiled Skinless Apples provide inadequate amounts of Omega 3
• Both Raw Acerola as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.