Comparing Nutrients in 7 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	3.63% 105kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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% 27g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	30% 22g	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	NA	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	NA	% 6.45g	g per day for Men 19-50 years
Sucrose	NA	% 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

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	0.5% 2μg	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	0.44% 0.4mg	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	0.66% 0.099mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Apples no Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	6.84% 0.062mg	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	4.7% 0.38mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	2.27% 16mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	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 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Boiled Raw Apples Without Skin as well as Raw Apples without skin have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.