Comparing Nutrients in 100 grams Raw Sulfured Dried Apples VS Microwave Cooked Apples no skin

Macros Ratio

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

Macro Nutrients

	Raw Sulfured Dried Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	8.38% 243kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	11% 14.4g	130g per day for Men 19-50 years
Sugars	79% 57g	16% 11.6g	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	23% 8.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	0.38% 0.061mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	0.92% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.54% 0.046mg	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% 0μg	0.25% 1μg	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	4.33% 3.9mg	0.33% 0.3mg	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	3.53% 0.53mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	5.1% 0.046mg	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	17.5% 1.4mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.09mg	6.17% 0.14mg	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	5.43% 38mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Microwave Cooked Apples no skin per 100 g

Compare the macro and micronutrient content in 100 g of Raw Sulfured Dried Apples versus 100 g of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Sulfured Dried Apples vs Microwave Cooked Apples no skin:

• 100 grams of Raw Sulfured Dried Apples have 14.5 times more Vitamin B2, 15.2 times more Vitamin B3, 5.3 times more Vitamin B5, 2.7 times more Vitamin B6, 13 times more Vitamin C, 10.6 times more Vitamin E and 4.3 times more Vitamin K than Microwave Cooked Apples no skin.
• 100 grams of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Sulfured Dried Apples as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Sulfured Dried Apples vs Microwave Cooked Apples no skin:

• 100 grams of Raw Sulfured Dried Apples have 4.2 times more Copper, 8.2 times more Iron, 5.3 times more Magnesium, 4.8 times more Phosphorus, 4.8 times more Potassium, 4.3 times more Selenium and 87 times more Sodium than Microwave Cooked Apples no skin.
• While 100 g of Microwave cooked raw apples without skin contain 1.6 times more Manganese and 2.7 times more Water than Raw Sulfured Dried Apples.
• 100 grams of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus and Selenium
• Both Raw Sulfured Dried Apples as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Sulfured Dried Apples have 4.3 times more Energy, 4.6 times more Carbohydrate, 4.9 times more Sugars and 3.1 times more Fiber than Microwave Cooked Apples no skin.
• 100 grams of Microwave Cooked Apples no skin provide inadequate amounts of Energy
• Both Raw Sulfured Dried Apples as well as Microwave cooked raw apples without skin provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.