Comparing Nutrients in 5 ounces Apples, dried, sulfured, stewed, without added sugar VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	26% 19g	22.7% 16.5g	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	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.14% 0.18mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	5% 0.065mg	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% 0μg	0.35% 1.4μg	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	1.57% 1.4mg	0.47% 0.43mg	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	1.13% 0.17mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	7.24% 0.065mg	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	5.85% 0.47mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	8.75% 0.2mg	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	1.82% 12.8mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Microwave Cooked Apples no skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples, dried, sulfured, stewed, without added sugar versus 5 oz of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples, dried, sulfured, stewed, without added sugar vs Microwave Cooked Apples no skin:

• Both Apples, dried, sulfured, stewed, without added sugar and Microwave cooked raw apples without skin have similar amounts of vitamins per 5 oz
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin provide similar amounts of Vitamin B6 per five ounces.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apples, dried, sulfured, stewed, without added sugar vs Microwave Cooked Apples no skin:

• 5 ounces of Apples, dried, sulfured, stewed, without added sugar have 1.9 times more Iron than Microwave Cooked Apples no skin.
• While 5 oz of Microwave cooked raw apples without skin contain 6.8 times more Manganese than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Apples, dried, sulfured, stewed, without added sugar lack sufficient amounts of Manganese
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwave cooked raw apples without skin contain 1.4 times more Fiber than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Microwave Cooked Apples no skin offer comparable quantities of Carbohydrate and Sugars per five ounces.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Microwave cooked raw apples without skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.