Comparing Nutrients in 1 pound Microwave Cooked Apples no skin VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Microwave Cooked Apples no skin	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	8.76% 254kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	326% 424g	130g per day for Men 19-50 years
Sugars	72.6% 52.7g	508% 368g	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	33.4% 12.7g	148% 56.2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	98% 1.27mg	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	1.5% 1.36mg	11% 9.98mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	137% 1.23mg	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	9.64% 0.77mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	25.2% 0.58mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.4% 384g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwave Cooked Apples no skin vs Raw Sulfured Dehydrated Apples:

• Raw Sulfured Dehydrated Apples contain 2.7 times more Vitamin B1, 11.8 times more Vitamin B2, 11.1 times more Vitamin B3, 9.4 times more Vitamin B5, 6.1 times more Vitamin B6, 7.3 times more Vitamin C, 15 times more Vitamin E and 6.1 times more Vitamin K than Microwave cooked raw apples without skin.
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Microwave Cooked Apples no skin vs Raw Sulfured Dehydrated Apples:

• Microwave cooked raw apples without skin have 28.2 times more Water than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 3.8 times more Calcium, 5.9 times more Copper, 11.8 times more Iron, 7.3 times more Magnesium, 6.9 times more Phosphorus, 6.9 times more Potassium, 6 times more Selenium, 124 times more Sodium and 7.3 times more Zinc than Microwave cooked raw apples without skin.
• Both Microwave cooked raw apples without skin and Raw Sulfured Dehydrated Apples have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dehydrated Apples contain 6.2 times more Energy, 1.4 times more Omega 3, 6.5 times more Carbohydrate, 7 times more Sugars, 4.4 times more Fiber and 4.7 times more Protein than Microwave cooked raw apples without skin.
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.