Comparing Nutrients in 100 grams 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	1.8% 52kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	12.5% 16g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	8.14% 5.9g	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	% 2.43g	NA	g per day for Men 19-50 years
Sucrose	% 2.07g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	0.46% 0.26g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Apples	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.22% 0.061mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	9.45% 37.8μg	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	5.1% 4.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Almond Flour	Recommended Dietary Allowance
Calcium	0.6% 6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.083% 3.3μg	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	1.5% 0.12mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	1.52% 0.035mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.57% 11mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Apples versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Apples vs Almond Flour:

• 100 g 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.
• 100 grams of Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9

Comparing minerals per 100 grams for Apples vs Almond Flour:

• 100 grams of Apples have 19.8 times more Water than Almond Flour.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Apples provide inadequate amounts of Protein