Comparing Nutrients in 5 ounces Boiled Skinless Apples VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.26% 0.044g	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	14% 18g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	19.7% 14.3g	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	11.8% 8.55g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.16g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	4.03% 0.052mg	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% 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	0.31% 0.28mg	6.3% 5.67mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	4.9% 0.044mg	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	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	2.34% 0.054mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Skinless Apples vs Apples no Skin:

• Raw Apples without skin contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 20 times more Vitamin C than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Skinless Apples vs Apples no Skin:

• Boiled Raw Apples Without Skin have 2.7 times more Iron and 3.1 times more Manganese than Raw Apples without skin.
• While Raw Apples without skin contain 1.4 times more Phosphorus than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Copper, Potassium and Water per 5 oz.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Raw Apples Without Skin have 2.6 times more Omega 3 and 1.8 times more Fiber than Raw Apples without skin.
• Both Boiled Raw Apples Without Skin and Raw Apples without skin have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.