Comparing Nutrients in 7 ounces Apples VS Acerola

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Acerola	5%	8%	87%

Macro Nutrients

	Apples	Acerola	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Apples	Acerola	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	1.37% 0.018mg	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	1.5% 5.95μg	6.95% 27.8μg	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	10% 9.13mg	3699% 3329mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Acerola	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	NA	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	3.1% 22mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Acerola per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples versus 7 oz of Acerola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples vs Acerola:

• 7 ounces of Apples have 4.6 times more Vitamin B6 than Acerola.
• While 7 oz of Raw Acerola contain 12.7 times more Vitamin A, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3, 5.1 times more Vitamin B5, 4.7 times more Vitamin B9 and 364.7 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Acerola have insufficient amounts of Vitamin B6
• Both Raw Apples with skin as well as Raw Acerola have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Apples vs Acerola:

• 7 oz of Raw Acerola contain 3.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium and 1.4 times more Potassium than Raw Apples with skin.
• Both Apples and Acerola contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Iron and Magnesium
• Both Raw Apples with skin as well as Raw Acerola lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 1.8 times more Carbohydrate and 2.2 times more Fiber than Acerola.
• While 7 oz of Raw Acerola contain 4.9 times more Omega 3 than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Omega 3
• Both Raw Apples with skin as well as Raw Acerola provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.