Comparing Nutrients in 5 ounces Almond Flour VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Almond Flour	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	NA	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	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	34.6% 13g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	66.3% 37g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	0.35% 1.4μg	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	0.31% 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

	Almond Flour	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	33% 329mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	57% 4.56mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	7.27% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Boiled Skinless Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour 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 Almond Flour vs Boiled Skinless Apples:

• 5 ounces of Almond Flour have 7 times more Vitamin B1, 62.3 times more Vitamin B2, 42.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 37.8 times more Vitamin B9 than Boiled Skinless Apples.
• 5 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9

Comparing minerals per 5 ounces for Almond Flour vs Boiled Skinless Apples:

• 5 ounces of Almond Flour have 46.4 times more Calcium, 27.9 times more Copper, 16.9 times more Iron, 83.7 times more Magnesium, 15.3 times more Manganese, 64 times more Phosphorus, 7.6 times more Potassium and 70 times more Zinc than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 19.8 times more Water than Almond Flour.
• 5 ounces of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Almond Flour as well as Boiled Raw Apples Without Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 139.4 times more Fat, 3.9 times more Fiber and 100.8 times more Protein than Boiled Skinless Apples.
• Both Almond Flour and Boiled Skinless Apples offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Skinless Apples provide inadequate amounts of Protein