Comparing Nutrients in 1 pound 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	8.3% 240kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	69% 50g	72.6% 52.7g	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	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	16% 0.21mg	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	1.13% 4.54μg	1.13% 4.54μg	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	1% 0.91mg	1.5% 1.36mg	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	1.5% 0.23mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	23% 0.21mg	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	10.8% 0.86mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	28% 0.64mg	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	5.2% 36.3mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.
• 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 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of macro-nutrients per 1 lb
• 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 1 lb.
• 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 1 lb.