Comparing Nutrients in 14 ounces Boiled Skinless Apples VS 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	7.25% 210kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	41.6% 54g	44% 57g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	0.88% 0.79mg	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	1.32% 0.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	9.43% 0.75mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	4.54% 31.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.17% 339g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of 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 vitamins per 14 oz
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Skinless Apples vs Microwave Cooked Apples no skin:

• Microwave cooked raw apples without skin contain 1.3 times more Copper than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Iron, Manganese, Phosphorus, Potassium and Water per 14 oz.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of macro-nutrients per 14 oz
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.