Comparing Nutrients in 100 calories Boiled Skinless Apples VS Microwave Cooked Apples no skin

Weight per 100 calories

• Boiled Skinless Apples: 189g
• 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 - Boiled Skinless Apples or Microwave Cooked Apples no skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	19.8% 25.7g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	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	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% 4.53g	13% 5g	38g per day for Men 19-50 years
Protein	0.88% 0.49g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.42% 3.77μg	0.4% 3.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.12% 0.18mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.74% 0.087mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	0.47% 1.9μg	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	0.42% 0.38mg	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	0.63% 0.094mg	0.6% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	0.94% 9.43mg	0.89% 8.93mg	1000mg per day for Men 19-50 years
Copper	7.34% 0.066mg	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	4.5% 0.36mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.66mg	1.28% 5.36mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	2.16% 15mg	2.04% 14.3mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.97% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	0.69% 0.075mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.1% 151g	3700g per day for Men 19-50 years

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

• Boiled Raw Apples Without Skin have 1.6 times more Vitamin B3 than Microwave cooked raw apples without skin.
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 100 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

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

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of minerals per 100 kcal
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Calcium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.