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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• Both Microwave cooked raw apples without skin and Apples, dried, sulfured, stewed, without added sugar have similar amounts of vitamins per 1 kg
• Both Microwave Cooked Apples no skin and Apples, dried, sulfured, stewed, without added sugar provide similar amounts of Vitamin B6 per one kilogram.
• Both Microwave cooked raw apples without skin as well as Apples, dried, sulfured, stewed, without added sugar 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 Microwave Cooked Apples no skin vs Apples, dried, sulfured, stewed, without added sugar:

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

Comparison of macro-nutrients per 1 kilogram:

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