Comparing Nutrients in 14 ounces Apples VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Apples	Apples no Skin	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	39% 50.6g	130g per day for Men 19-50 years
Sugars	57% 41.2g	55.3% 40g	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	32.3% 23.4g	33% 24g	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	% 9.64g	% 13g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 3.25g	g per day for Men 19-50 years
Fiber	25% 9.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11.3% 0.15mg	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	2.98% 12μg	0% 0μg	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	20.3% 18.3mg	17.6% 16mg	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	4.76% 0.71mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	5.95% 0.48mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	6.56% 0.15mg	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	6.24% 43.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.18% 340g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Apples vs Apples no Skin:

• Raw Apples with skin have 3.6 times more Vitamin E and 3.7 times more Vitamin K than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Apples vs Apples no Skin:

• Raw Apples with skin have 1.7 times more Iron and 1.3 times more Magnesium than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 14 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Apples with skin have 1.8 times more Fiber than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 14 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.