Comparing Nutrients in 14 ounces Boiled Skinless Apples VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Boiled Skinless Apples	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	7.25% 210kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	201% 262g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	313% 227g	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	25% 9.53g	91% 34.5g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	38% 0.5mg	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% 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	0.88% 0.79mg	17% 15.5mg	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	1.32% 0.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	84.2% 0.76mg	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	9.43% 0.75mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	15.5% 0.36mg	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	4.54% 31.8mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.17% 339g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Skinless Apples VS Raw Sulfured Dried Apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Skinless Apples versus 14 oz of Raw Sulfured Dried Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Skinless Apples vs Raw Sulfured Dried Apples:

• 14 oz of Raw Sulfured Dried Apples contain 13.3 times more Vitamin B2, 9.8 times more Vitamin B3, 5.3 times more Vitamin B5, 2.8 times more Vitamin B6, 19.5 times more Vitamin C, 10.6 times more Vitamin E and 5 times more Vitamin K than Boiled Raw Apples Without Skin.
• 14 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Skinless Apples vs Raw Sulfured Dried Apples:

• 14 ounces of Boiled Skinless Apples have 1.3 times more Manganese and 2.7 times more Water than Raw Sulfured Dried Apples.
• While 14 oz of Raw Sulfured Dried Apples contain 5.5 times more Copper, 7.4 times more Iron, 5.3 times more Magnesium, 4.8 times more Phosphorus, 5.1 times more Potassium, 4.3 times more Selenium and 87 times more Sodium than Boiled Raw Apples Without Skin.
• 14 ounces of Boiled Skinless Apples lack sufficient amounts of Magnesium, Phosphorus and Selenium
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sulfured Dried Apples contain 4.6 times more Energy, 4.8 times more Carbohydrate, 5.2 times more Sugars and 3.6 times more Fiber than Boiled Raw Apples Without Skin.
• 14 ounces of Boiled Skinless Apples provide inadequate amounts of Energy
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.