Comparing Nutrients in 14 ounces Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apples	1%	1%	98%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	47.4% 1373kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 371g	44% 57g	130g per day for Men 19-50 years
Sugars	444% 322g	63.6% 46g	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	130% 49.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	14% 0.18mg	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	0.99% 3.97μg	0.99% 3.97μg	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	9.7% 8.73mg	1.32% 1.2mg	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	20% 2.98mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	20.3% 0.18mg	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	99% 7.94mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	24.5% 0.56mg	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	31% 218mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.08% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples no skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Sulfured Dehydrated Apples versus 14 oz of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 14 ounces of Raw Sulfured Dehydrated Apples have 2.7 times more Vitamin B1, 11.8 times more Vitamin B2, 11.1 times more Vitamin B3, 9.4 times more Vitamin B5, 6.1 times more Vitamin B6, 7.3 times more Vitamin C, 15 times more Vitamin E and 6.1 times more Vitamin K than Microwave Cooked Apples no skin.
• 14 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 14 ounces of Raw Sulfured Dehydrated Apples have 5.9 times more Copper, 11.8 times more Iron, 7.3 times more Magnesium, 6.9 times more Phosphorus, 6.9 times more Potassium, 6 times more Selenium, 124 times more Sodium and 7.3 times more Zinc than Microwave Cooked Apples no skin.
• While 14 oz of Microwave cooked raw apples without skin contain 28.2 times more Water than Raw Sulfured Dehydrated Apples.
• Both Raw Sulfured Dehydrated Apples and Microwave Cooked Apples no skin contain similar levels of Manganese per 14 ounces.
• 14 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Sulfured Dehydrated Apples have 6.2 times more Energy, 6.5 times more Carbohydrate, 7 times more Sugars, 4.4 times more Fiber and 4.7 times more Protein than Microwave Cooked Apples no skin.
• 14 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.