Comparing Nutrients in 500 calories Microwave Cooked Apples no skin VS Raw Sulfured Dried Apples

Weight per 500 calories

• Microwave Cooked Apples no skin: 893g
• Raw Sulfured Dried Apples: 206g

Raw Sulfured Dried Apples have 4.3 times more energy per unit of mass than Microwave cooked raw apples without skin, which is above average in comparison to other foods. Microwave Cooked Apples no skin having low energy density.

Discover which food has more nutrients per 500 calories - Microwave Cooked Apples no skin or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	104% 136g	130g per day for Men 19-50 years
Sugars	143% 104g	162% 118g	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	65.8% 25g	47% 18g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	19.8% 0.26mg	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	2.23% 8.93μg	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	2.98% 2.68mg	8.9% 8.02mg	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	2.98% 0.45mg	7.27% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.25μg	5.14% 6.17μg	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	4.46% 44.6mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	43.7% 0.39mg	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	19% 1.5mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.38% 26.8mg	7.84% 33mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	8.05% 0.19mg	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	10.2% 71.4mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	27.2% 926mg	3400mg per day for Men 19-50 years
Selenium	4.87% 2.68μg	4.86% 2.67μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	20.4% 756g	1.77% 65.3g	3700g per day for Men 19-50 years

Microwave Cooked Apples No Skin VS Raw Sulfured Dried Apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwave Cooked Apples no skin or Raw Sulfured Dried Apples?

Lets compare vitamin content per 500 calories of Microwave Cooked Apples no skin vs Raw Sulfured Dried Apples:

• 500 calories of Microwave Cooked Apples no skin have more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Sulfured Dried Apples.
• While 500 kcal of Raw Sulfured Dried Apples contain 3.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Microwave cooked raw apples without skin.
• 500 calories of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 500 calories of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Microwave Cooked Apples no skin vs Raw Sulfured Dried Apples:

• 500 calories of Microwave Cooked Apples no skin have 6.8 times more Manganese and 11.6 times more Water than Raw Sulfured Dried Apples.
• While 500 kcal of Raw Sulfured Dried Apples contain 1.9 times more Iron and 20 times more Sodium than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Raw Sulfured Dried Apples contain similar levels of Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Raw Sulfured Dried Apples lack sufficient amounts of Manganese
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwave Cooked Apples no skin have 5.7 times more Omega 3 and 1.4 times more Fiber than Raw Sulfured Dried Apples.
• Both Microwave Cooked Apples no skin and Raw Sulfured Dried Apples offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Raw Sulfured Dried Apples provide inadequate amounts of Omega 3
• Both Microwave cooked raw apples without skin as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 6 and Protein in 500 calories.