Comparing Nutrients in 5 ounces Boiled Skinless Apples VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Boiled Skinless Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	15% 19.3g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	8.95% 3.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Microwave Cooked 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% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	0.35% 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	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	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	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Microwave Cooked 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	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	3.37% 0.27mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	7.27% 0.17mg	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	1.6% 11.3mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	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	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	3.27% 121g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Skinless Apples vs Microwave Cooked Apples no skin:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of vitamins per 5 oz
• Both Boiled Raw Apples Without Skin and Microwave cooked 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 Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Skinless Apples vs Microwave Cooked Apples no skin:

• Microwave cooked raw apples without skin contain 1.3 times more Copper than Boiled Raw Apples Without Skin.
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Iron, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of macro-nutrients per 5 oz
• Both Boiled Raw Apples Without Skin and Microwave cooked raw apples without skin have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 5 oz.
• Both Boiled Raw Apples Without Skin as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.