Comparing Nutrients in 7 ounces Microwave Cooked Apples no skin VS Apples, dehydrated (low moisture), sulfured, stewed

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%

Macro Nutrients

	Microwave Cooked Apples no skin	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	3.83% 111kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	31.8% 23g	NA	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	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	8.24% 0.11mg	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	0.66% 0.6mg	1.32% 1.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Apples, dehydrated (low moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	12.8% 0.12mg	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	4.2% 0.34mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	2.33% 0.054mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	7.94% 270mg	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	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.54% 168g	4.26% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Apples, dehydrated (low moisture), sulfured, stewed per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwave Cooked Apples no skin versus 7 oz of Apples, dehydrated (low moisture), sulfured, stewed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwave Cooked Apples no skin vs Apples, dehydrated (low moisture), sulfured, stewed:

• 7 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 2.6 times more Vitamin B2 than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Apples, dehydrated (low moisture), sulfured, stewed provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B2
• Both Microwave cooked raw apples without skin as well as Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwave Cooked Apples no skin vs Apples, dehydrated (low moisture), sulfured, stewed:

• 7 ounces of Microwave Cooked Apples no skin have 5.3 times more Manganese than Apples, dehydrated (low moisture), sulfured, stewed.
• While 7 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 1.3 times more Copper, 2.5 times more Iron and 1.5 times more Potassium than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Apples, dehydrated (low moisture), sulfured, stewed contain similar levels of Water per seven ounces.
• 7 ounces of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Manganese
• Both Microwave cooked raw apples without skin as well as Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Apples, dehydrated (low moisture), sulfured, stewed contain 1.3 times more Energy and 1.4 times more Carbohydrate than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Apples, dehydrated (low moisture), sulfured, stewed offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy
• Both Microwave cooked raw apples without skin as well as Apples, dehydrated (low moisture), sulfured, stewed provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.