Comparing Nutrients in 1 kilogram 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	18% 520kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	98% 128g	130g per day for Men 19-50 years
Sugars	143% 104g	139% 101g	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	81.4% 59g	83% 60.3g	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	% 24.3g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 8.2g	g per day for Men 19-50 years
Fiber	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	28.5% 0.37mg	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	7.5% 30μg	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	51% 46mg	44.4% 40mg	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	12% 1.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	6% 60mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	16.5% 0.38mg	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	15.7% 110mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23% 856g	23.4% 867g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Calcium, Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.