Comparing Nutrients in 1 pound 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	8.13% 236kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	44.5% 58g	130g per day for Men 19-50 years
Sugars	65% 47g	63% 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	37% 26.8g	37.7% 27.4g	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	% 11g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 3.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	13% 0.17mg	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	3.4% 13.6μg	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	23% 21mg	20% 18mg	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	5.44% 0.82mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	7.5% 0.17mg	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	7.13% 50mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

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

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.