Comparing Nutrients in 5 ounces Boiled Skinless Apples VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	2.6% 75kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	102% 133g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	159% 115g	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	8.95% 3.4g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	6.02% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	30.5% 0.4mg	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	0.35% 1.4μg	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	0.31% 0.28mg	3.46% 3.1mg	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	0.47% 0.071mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	42.7% 0.38mg	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	3.37% 0.27mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	7.9% 0.18mg	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	1.6% 11.3mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.11% 4.25g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dehydrated Apples contain 2.9 times more Vitamin B1, 10.8 times more Vitamin B2, 7.2 times more Vitamin B3, 9.4 times more Vitamin B5, 6.4 times more Vitamin B6, 11 times more Vitamin C, 15 times more Vitamin E and 7.2 times more Vitamin K than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Skinless Apples vs Raw Sulfured Dehydrated Apples:

• Boiled Raw Apples Without Skin have 28.5 times more Water than Raw Sulfured Dehydrated Apples.
• While Raw Sulfured Dehydrated Apples contain 3.8 times more Calcium, 7.7 times more Copper, 10.5 times more Iron, 7.3 times more Magnesium, 6.9 times more Phosphorus, 7.3 times more Potassium, 6 times more Selenium, 124 times more Sodium and 7.3 times more Zinc than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Sulfured Dehydrated Apples have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sulfured Dehydrated Apples contain 6.5 times more Energy, 1.7 times more Omega 3, 6.9 times more Carbohydrate, 7.4 times more Sugars, 5.2 times more Fiber and 5.1 times more Protein than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.