Comparing Nutrients in 7 ounces Apples, canned, sweetened, sliced, drained, heated VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Apples, canned, sweetened, sliced, drained, heated	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	25.7% 33.4g	22% 28.6g	130g per day for Men 19-50 years
Sugars	40.6% 29.4g	31.8% 23g	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	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Apples, canned, sweetened, sliced, drained, heated	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	7.02% 0.091mg	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	0.5% 2μg	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	0.44% 0.4mg	0.66% 0.6mg	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	2.78% 0.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, canned, sweetened, sliced, drained, heated	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	10% 0.091mg	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	5.95% 0.48mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	12.3% 0.28mg	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	1.7% 12mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Apples, canned, sweetened, sliced, drained, heated vs Microwave Cooked Apples no skin:

• Apples, canned, sweetened, sliced, drained, heated have 4.2 times more Vitamin E than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 1.9 times more Vitamin B1 than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Microwave cooked raw apples without skin have similar amounts of Vitamin B6 per 7 oz.
• Both Apples, canned, sweetened, sliced, drained, heated 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 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Apples, canned, sweetened, sliced, drained, heated vs Microwave Cooked Apples no skin:

• Apples, canned, sweetened, sliced, drained, heated have 1.4 times more Iron than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 1.3 times more Phosphorus and 1.3 times more Potassium than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Microwave cooked raw apples without skin have similar amounts of Copper, Manganese and Water per 7 oz.
• Both Apples, canned, sweetened, sliced, drained, heated as well as Microwave cooked raw apples without skin have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Apples, canned, sweetened, sliced, drained, heated have 1.3 times more Sugars than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 1.4 times more Fiber than Apples, canned, sweetened, sliced, drained, heated.
• Both Apples, canned, sweetened, sliced, drained, heated and Microwave cooked raw apples without skin have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Apples, canned, sweetened, sliced, drained, heated as well as Microwave cooked raw apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.