Comparing Nutrients in 100 calories Apples no Skin VS Microwave Cooked Apples no skin

Weight per 100 calories

• Apples no Skin: 208g
• Microwave Cooked Apples no skin: 179g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Apples no Skin or Microwave Cooked Apples no skin?

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Apples no Skin	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	29% 21g	28.6% 20.7g	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	17.3% 12.6g	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	% 6.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	7.13% 2.7g	13% 5g	38g per day for Men 19-50 years
Protein	1% 0.56g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0.4% 3.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	6.3% 0.082mg	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% 0μg	0.45% 1.8μg	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	9.26% 8.33mg	0.6% 0.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.69% 0.1mg	0.6% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.89% 8.93mg	1000mg per day for Men 19-50 years
Copper	7.18% 0.065mg	9.13% 0.082mg	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	1.82% 0.15mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2% 8.33mg	1.28% 5.36mg	420mg per day for Men 19-50 years
Manganese	3.44% 0.079mg	11% 0.25mg	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	3.27% 23mg	2.04% 14.3mg	700mg per day for Men 19-50 years
Potassium	5.5% 188mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.97% 0.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	0.95% 0.1mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Apples no Skin vs Microwave Cooked Apples no skin:

• Raw Apples without skin have 1.3 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 15.6 times more Vitamin C than Microwave cooked raw apples without skin.
• Both Raw Apples without skin and Microwave cooked raw apples without skin have similar amounts of Vitamin B6 and Vitamin K per 100 kcal.
• Both Raw Apples without skin as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Apples no Skin vs Microwave Cooked Apples no skin:

• Raw Apples without skin have 1.6 times more Magnesium and 1.6 times more Phosphorus than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 1.3 times more Copper, 2.1 times more Iron and 3.2 times more Manganese than Raw Apples without skin.
• Both Raw Apples without skin and Microwave cooked raw apples without skin have similar amounts of Calcium, Potassium and Water per 100 kcal.
• Both Raw Apples without skin as well as Microwave cooked raw apples without skin have insufficient amounts of Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Microwave cooked raw apples without skin contain 2.6 times more Omega 3, 2.8 times more Omega 6 and 1.8 times more Fiber than Raw Apples without skin.
• Both Raw Apples without skin and Microwave cooked raw apples without skin have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Apples without skin as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.