Comparing Nutrients in 300 calories Boiled Skinless Apples VS Apples no Skin

Weight per 300 calories

• Boiled Skinless Apples: 566g
• Apples no Skin: 625g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Skinless Apples or Apples no Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	1.14% 0.19g	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	61.3% 79.8g	130g per day for Men 19-50 years
Sugars	86% 62.3g	87% 63g	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	52% 37.7g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	35.7% 13.6g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	8.88% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	17.8% 0.23mg	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% 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	1.26% 1.13mg	27.8% 25mg	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	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.13% 3.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	21.5% 0.19mg	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	5.47% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.04% 17mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	10.3% 0.24mg	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	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	16.5% 563mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.66mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	13% 484g	14.6% 542g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Skinless Apples vs Apples no Skin:

• Raw Apples without skin contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 22.1 times more Vitamin C than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Skinless Apples vs Apples no Skin:

• Boiled Raw Apples Without Skin have 2.5 times more Iron, 2.8 times more Manganese and more Selenium than Raw Apples without skin.
• While Raw Apples without skin contain 1.5 times more Magnesium and 1.5 times more Phosphorus than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Calcium, Copper, Potassium and Water per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Raw Apples Without Skin have 2.3 times more Omega 3 and 1.7 times more Fiber than Raw Apples without skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.