Comparing Nutrients in 7 ounces Apples VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Apples	Apples no Skin	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	27.6% 20g	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	16% 11.7g	16.5% 12g	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	% 4.82g	% 6.45g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.63g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Apples	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	2.8% 0.034mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	5.65% 0.073mg	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	1.5% 5.95μg	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	10% 9.13mg	8.8% 7.94mg	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	2.4% 0.36mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	3.28% 0.075mg	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	3.1% 22mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Apples vs Apples no Skin:

• Raw Apples with skin have 3.6 times more Vitamin E and 3.7 times more Vitamin K than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apples vs Apples no Skin:

• Raw Apples with skin have 1.7 times more Iron and 1.3 times more Magnesium than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 7 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Calcium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Apples with skin have 1.8 times more Fiber than Raw Apples without skin.
• Both Raw Apples with skin and Raw Apples without skin have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 7 oz.
• Both Raw Apples with skin as well as Raw Apples without skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.