Comparing Nutrients in 1 kilogram Apples, dried, sulfured, stewed, without added sugar VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	19.7% 570kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	111% 144g	130g per day for Men 19-50 years
Sugars	184% 133g	160% 116g	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	52.6% 20g	73.7% 28g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	35.4% 0.46mg	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% 0μg	2.5% 10μg	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	11% 10mg	3.33% 3mg	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	8% 1.2mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	51% 0.46mg	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	41.3% 3.3mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	61.7% 1.42mg	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	13% 90mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	22.7% 841g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Microwave Cooked Apples no skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples, dried, sulfured, stewed, without added sugar versus 1 kg of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples, dried, sulfured, stewed, without added sugar vs Microwave Cooked Apples no skin:

• Both Apples, dried, sulfured, stewed, without added sugar and Microwave cooked raw apples without skin have similar amounts of vitamins per 1 kg
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin provide similar amounts of Vitamin B6 per one kilogram.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Apples, dried, sulfured, stewed, without added sugar vs Microwave Cooked Apples no skin:

• 1 kilogram of Apples, dried, sulfured, stewed, without added sugar has 1.9 times more Iron than Microwave Cooked Apples no skin.
• While 1 kg of Microwave cooked raw apples without skin contains 6.8 times more Manganese than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Manganese
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwave cooked raw apples without skin contains 1.4 times more Fiber than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.