Comparing Nutrients in 7 ounces Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apples	1%	1%	98%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	23.7% 687kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	143% 186g	22% 28.6g	130g per day for Men 19-50 years
Sugars	222% 161g	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	64.8% 24.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	0.5% 2μg	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	4.85% 4.37mg	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	9.92% 1.5mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	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	49.6% 3.97mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	15.6% 109mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dehydrated Apples VS Microwave Cooked Apples no skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Sulfured Dehydrated Apples versus 7 oz of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 7 ounces of Raw Sulfured Dehydrated Apples have 2.7 times more Vitamin B1, 11.8 times more Vitamin B2, 11.1 times more Vitamin B3, 9.4 times more Vitamin B5, 6.1 times more Vitamin B6, 7.3 times more Vitamin C, 15 times more Vitamin E and 6.1 times more Vitamin K than Microwave Cooked Apples no skin.
• 7 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Sulfured Dehydrated Apples vs Microwave Cooked Apples no skin:

• 7 ounces of Raw Sulfured Dehydrated Apples have 5.9 times more Copper, 11.8 times more Iron, 7.3 times more Magnesium, 6.9 times more Phosphorus, 6.9 times more Potassium, 6 times more Selenium, 124 times more Sodium and 7.3 times more Zinc than Microwave Cooked Apples no skin.
• While 7 oz of Microwave cooked raw apples without skin contain 28.2 times more Water than Raw Sulfured Dehydrated Apples.
• Both Raw Sulfured Dehydrated Apples and Microwave Cooked Apples no skin contain similar levels of Manganese per seven ounces.
• 7 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Sulfured Dehydrated Apples have 6.2 times more Energy, 6.5 times more Carbohydrate, 7 times more Sugars, 4.4 times more Fiber and 4.7 times more Protein than Microwave Cooked Apples no skin.
• 7 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Raw Sulfured Dehydrated Apples as well as Microwave cooked raw apples without skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.