Comparing Nutrients in 300 calories Boiled Skinless Apples VS Raw Sulfured Dehydrated Apples

Weight per 300 calories

• Boiled Skinless Apples: 566g
• Raw Sulfured Dehydrated Apples: 86.7g

Raw Sulfured Dehydrated Apples have 6.5 times more energy per unit of mass than Boiled Raw Apples Without Skin, which is high in comparison to other foods. Boiled Skinless Apples having low energy density.

Which food has more nutrients per 300 calories - Boiled Skinless Apples or Raw Sulfured Dehydrated Apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.2g	62.4% 81g	130g per day for Men 19-50 years
Sugars	86% 62.3g	97% 70.3g	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	35.7% 13.6g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.39% 3.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	3.32% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	18.7% 0.24mg	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	1.4% 5.66μg	0.22% 0.87μg	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	1.26% 1.13mg	2.1% 1.9mg	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	1.9% 0.28mg	4.34% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26% 0.23mg	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	13.4% 1.08mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	4.04% 17mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	4.83% 0.11mg	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	6.47% 45.3mg	6.8% 47.7mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	16.3% 555mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.84% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.66mg	7.17% 108mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	13% 484g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Skinless Apples vs Raw Sulfured Dehydrated Apples:

• Boiled Raw Apples Without Skin have 2.3 times more Vitamin B1 than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin E than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Sulfured Dehydrated Apples have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Skinless Apples vs Raw Sulfured Dehydrated Apples:

• Boiled Raw Apples Without Skin have 6 times more Manganese and 186 times more Water than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 1.6 times more Iron and 19 times more Sodium than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Sulfured Dehydrated Apples have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Calcium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Raw Apples Without Skin have 3.9 times more Omega 3 and 1.3 times more Fiber than Raw Sulfured Dehydrated Apples.
• Both Boiled Raw Apples Without Skin and Raw Sulfured Dehydrated Apples have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.