Comparing Nutrients in 300 calories Boiled Skinless Apples VS Microwave Cooked Apples no skin

Weight per 300 calories

• Boiled Skinless Apples: 566g
• Microwave Cooked Apples no skin: 536g

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 Microwave Cooked Apples no skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Boiled Skinless 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	2.1% 2.04g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	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	59.4% 77.2g	59.4% 77g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	35.7% 13.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	4.53% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	1.4% 5.66μg	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	1.26% 1.13mg	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	1.9% 0.28mg	1.8% 0.27mg	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	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	13.4% 1.08mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.04% 17mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	6.47% 45.3mg	6.12% 43mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.92% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.66mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	13% 484g	12.3% 453g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Skinless Apples vs Microwave Cooked Apples no skin:

• Boiled Raw Apples Without Skin have 1.6 times more Vitamin B3 than Microwave cooked raw apples without skin.
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Skinless Apples vs Microwave Cooked Apples no skin:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of minerals per 300 kcal
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Calcium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.