Comparing Nutrients in 7 ounces Boiled Skinless Apples VS Light Mayonnaise-type Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Light Mayonnaise-type Salad Dressing	2%	57%	41%

Macro Nutrients

	Boiled Skinless Apples	Light Mayonnaise-type Salad Dressing	Recommended Dietary Allowance
Energy	3.63% 105kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	81.7% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	58% 9.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	25% 32.5g	130g per day for Men 19-50 years
Sugars	30% 22g	18.3% 13.2g	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	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Light Mayonnaise-type Salad Dressing	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	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	1.37% 0.018mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	32.2% 38.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Light Mayonnaise-type Salad Dressing	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	3.3% 0.03mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	110% 1653mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Skinless Apples VS Light Mayonnaise-type Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Skinless Apples versus 7 oz of Light Mayonnaise-type Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Skinless Apples vs Light Mayonnaise-type Salad Dressing:

• 7 ounces of Boiled Skinless Apples have 4.9 times more Vitamin B6 than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 2.5 times more Vitamin B2, 14.4 times more Vitamin E and 32.5 times more Vitamin K than Boiled Raw Apples Without Skin.
• 7 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin B6
• Both Boiled Raw Apples Without Skin as well as Light Mayonnaise-type Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Skinless Apples vs Light Mayonnaise-type Salad Dressing:

• 7 ounces of Boiled Skinless Apples have 2.3 times more Copper, 1.6 times more Iron, 2.4 times more Potassium and 1.2 times more Water than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 833 times more Sodium than Boiled Raw Apples Without Skin.
• 7 ounces of Light Mayonnaise-type Salad Dressing lack sufficient amounts of Copper, Iron and Potassium
• Both Boiled Raw Apples Without Skin as well as Light Mayonnaise-type Salad Dressing lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Skinless Apples have 1.7 times more Sugars and more Fiber than Light Mayonnaise-type Salad Dressing.
• While 7 oz of Light Mayonnaise-type Salad Dressing contain 3 times more Energy, 27.8 times more Fat, 25.6 times more Saturated Fat, 36.6 times more Omega 3 and 57.8 times more Omega 6 than Boiled Raw Apples Without Skin.
• Both Boiled Skinless Apples and Light Mayonnaise-type Salad Dressing offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Skinless Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Light Mayonnaise-type Salad Dressing provide inadequate amounts of Fiber
• Both Boiled Raw Apples Without Skin as well as Light Mayonnaise-type Salad Dressing provide inadequate amounts of Protein in seven ounces.