Comparing Nutrients in 300 calories Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples no skin

Weight per 300 calories

• Raw Sulfured Dehydrated Apples: 86.7g
• Microwave Cooked Apples no skin: 536g

Raw Sulfured Dehydrated Apples have 6.2 times more energy per 100g than Microwave Cooked Apples no skin. It has high energy density when compared to other foods. Microwave cooked raw apples without skin having low energy density.

Discover which food has more nutrients per 300 calories - Raw Sulfured Dehydrated Apples or Microwave Cooked Apples no skin?

Macros Ratio

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

Macro Nutrients

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	59.4% 77g	130g per day for Men 19-50 years
Sugars	97% 70.3g	85.8% 62g	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	28.3% 10.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.39% 3.47μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.32% 0.04mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	4.53% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	19% 0.25mg	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	0.22% 0.87μg	1.34% 5.36μg	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	2.1% 1.9mg	1.8% 1.6mg	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	4.34% 0.65mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.73μg	3.13% 3.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27.4% 0.25mg	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	21.7% 1.73mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	33% 0.76mg	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	6.8% 47.7mg	6.12% 43mg	700mg per day for Men 19-50 years
Potassium	16.3% 555mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	2.92% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.17% 108mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	12.3% 453g	3700g per day for Men 19-50 years

Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples No Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Sulfured Dehydrated Apples or Microwave Cooked Apples no skin?

Lets compare vitamin content per 300 calories of Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 300 calories of Raw Sulfured Dehydrated Apples have 1.9 times more Vitamin B2 and 1.5 times more Vitamin B5 than Microwave Cooked Apples no skin.
• While 300 kcal of Microwave cooked raw apples without skin contain 2.3 times more Vitamin B1 than Raw Sulfured Dehydrated Apples.
• Both Raw Sulfured Dehydrated Apples and Microwave Cooked Apples no skin provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B1
• 300 calories of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 300 calories of Raw Sulfured Dehydrated Apples have 1.9 times more Iron and 20.1 times more Sodium than Microwave Cooked Apples no skin.
• While 300 kcal of Microwave cooked raw apples without skin contain 6.9 times more Manganese and 174.3 times more Water than Raw Sulfured Dehydrated Apples.
• Both Raw Sulfured Dehydrated Apples and Microwave Cooked Apples no skin contain similar levels of Copper, Phosphorus and Potassium per 300 calories.
• 300 calories of Raw Sulfured Dehydrated Apples lack sufficient amounts of Manganese
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Microwave cooked raw apples without skin contain 4.3 times more Omega 3 and 1.4 times more Fiber than Raw Sulfured Dehydrated Apples.
• Both Raw Sulfured Dehydrated Apples and Microwave Cooked Apples no skin offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin provide inadequate amounts of Omega 6 and Protein in 300 calories.