Comparing Nutrients in 5 ounces Apples VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Apples	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	15% 19.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	21.5% 15.6g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Apples	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	4.8% 0.062mg	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	1.06% 4.25μg	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	7.24% 6.52mg	0.31% 0.28mg	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	1.7% 0.26mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	7.27% 0.17mg	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	2.23% 15.6mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.27% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Apples vs Boiled Skinless Apples:

• Raw Apples with skin have 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 23 times more Vitamin C, 3.6 times more Vitamin E and 3.7 times more Vitamin K than Boiled Raw Apples Without Skin.
• Both Raw Apples with skin and Boiled Raw Apples Without Skin have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Apples with skin as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Apples vs Boiled Skinless Apples:

• Raw Apples with skin have 1.7 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Boiled Raw Apples Without Skin.
• While Boiled Raw Apples Without Skin contain 1.3 times more Copper, 1.6 times more Iron and 3.4 times more Manganese than Raw Apples with skin.
• Both Raw Apples with skin and Boiled Raw Apples Without Skin have similar amounts of Water per 5 oz.
• Both Raw Apples with skin as well as Boiled Raw Apples Without Skin have insufficient amounts of Calcium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Raw Apples Without Skin contain 2 times more Omega 3 than Raw Apples with skin.
• Both Raw Apples with skin and Boiled Raw Apples Without Skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 5 oz.
• Both Raw Apples with skin as well as Boiled Raw Apples Without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.