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

Macros Ratio

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

Macro Nutrients

	Microwave Cooked Apples no skin	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	8.76% 254kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.05% 0.35g	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	230% 299g	130g per day for Men 19-50 years
Sugars	72.6% 52.7g	358% 259g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	43.6% 0.57mg	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	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	1.5% 1.36mg	19.7% 17.7mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	96% 0.87mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	17.7% 0.41mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.4% 384g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Raw Sulfured Dried Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwave Cooked Apples no skin versus 1 lb of Raw Sulfured Dried Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Sulfured Dried Apples contains 14.5 times more Vitamin B2, 15.2 times more Vitamin B3, 5.3 times more Vitamin B5, 2.7 times more Vitamin B6, 13 times more Vitamin C, 10.6 times more Vitamin E and 4.3 times more Vitamin K than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Microwave Cooked Apples no skin has 1.6 times more Manganese and 2.7 times more Water than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 4.2 times more Copper, 8.2 times more Iron, 5.3 times more Magnesium, 4.8 times more Phosphorus, 4.8 times more Potassium, 4.3 times more Selenium and 87 times more Sodium than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus and Selenium
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sulfured Dried Apples contains 4.3 times more Energy, 4.6 times more Carbohydrate, 4.9 times more Sugars and 3.1 times more Fiber than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin provide inadequate amounts of Energy
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.