Comparing Nutrients in 5 ounces Acerola VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Acerola	5%	8%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Acerola	Blanched Almonds	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	37% 14g	38g per day for Men 19-50 years
Protein	1% 0.57g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Acerola	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	12.5% 0.16mg	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	17.4% 69.5μg	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% 0mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acerola	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acerola VS Blanched Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Acerola vs Blanched Almonds:

• 5 ounces of Acerola have more Vitamin A and more Vitamin C than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 9.6 times more Vitamin B1, 11.9 times more Vitamin B2, 8.8 times more Vitamin B3, 12.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Acerola.
• Both Acerola and Blanched Almonds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Acerola have insufficient amounts of Vitamin B1 and Vitamin B6
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acerola as well as Blanched Almonds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acerola vs Blanched Almonds:

• 5 ounces of Acerola have 20.3 times more Water than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 19.7 times more Calcium, 11.9 times more Copper, 16.4 times more Iron, 14.9 times more Magnesium, 43.7 times more Phosphorus, 4.5 times more Potassium, 5.3 times more Selenium and 29.7 times more Zinc than Raw Acerola.
• 5 ounces of Acerola lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acerola have 11 times more Omega 3 than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 18.4 times more Energy, 175.1 times more Fat, 58.1 times more Saturated Fat, 268.8 times more Omega 6, 2.4 times more Carbohydrate, 9 times more Fiber and 53.5 times more Protein than Raw Acerola.
• 5 ounces of Acerola provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3