Comparing Nutrients in 5 ounces 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	2.54% 73.7kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	17.7% 23g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Apples	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	13.4% 53.6μg	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	7.24% 6.52mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Almond Flour	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Almond Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Apples vs Almond Flour:

• 5 oz of Almond Flour contain 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.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9

Comparing minerals per 5 ounces for Apples vs Almond Flour:

• 5 ounces of Apples have 19.8 times more Water than Almond Flour.
• While 5 oz of Almond Flour contain 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.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond Flour contain 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 five ounces.
• 5 ounces of Apples provide inadequate amounts of Protein