Comparing Nutrients in 7 ounces Boiled Skinless Apples VS Acerola

Macros Ratio

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

Macro Nutrients

	Boiled Skinless Apples	Acerola	Recommended Dietary Allowance
Energy	3.63% 105kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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% 27g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	30% 22g	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	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	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

	Boiled Skinless Apples	Acerola	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	0.5% 2μg	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	0.44% 0.4mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Acerola	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	19% 0.17mg	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	4.7% 0.38mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	2.27% 16mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	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: Boiled Skinless Apples VS Acerola per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Skinless 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 Boiled Skinless Apples vs Acerola:

• 7 ounces of Boiled Skinless Apples have 4.9 times more Vitamin B6 than Acerola.
• While 7 oz of Raw Acerola contain 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 Raw Apples Without Skin.
• 7 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 7 ounces of Acerola have insufficient amounts of Vitamin B6
• Both Boiled Raw Apples Without Skin as well as Raw Acerola have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Skinless Apples vs Acerola:

• 7 oz of Raw Acerola contain 2.5 times more Copper, 6 times more Magnesium and 1.7 times more Potassium than Boiled Raw Apples Without Skin.
• Both Boiled Skinless Apples and Acerola contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Skinless Apples lack sufficient amounts of Magnesium
• Both Boiled Raw Apples Without 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 Boiled Skinless Apples have 1.8 times more Carbohydrate and 2.2 times more Fiber than Acerola.
• While 7 oz of Raw Acerola contain 2.4 times more Omega 3 than Boiled Raw Apples Without Skin.
• 7 ounces of Boiled Skinless Apples provide inadequate amounts of Omega 3
• Both Boiled Raw Apples Without Skin as well as Raw Acerola provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.