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Nutrients in 500 calories of Apples

Raw Apples with skin (Malus domestica).

Weight per 500 Calories

Apples
962g

Raw Apples with skin has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
2%
3%
95%
500 kcal ▼

Macro Nutrients

Apples
Energy500 kcal
17.2%
Raw Apples with skin have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.63 g
1.7%
Raw Apples with skin have 1.6346153846154 g of Fat per 500 calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.27 g
0.84%
Raw Apples with skin have 0.26923076923077 g of Saturated Fat per 500 calories, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.087 g
5.4%
Raw Apples with skin have 0.086538461538462 g of Omega 3 per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.41 g
2.43%
Raw Apples with skin have 0.41346153846154 g of Omega 6 per 500 calories, which is 2.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Apples with skin have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate133 g
102%
Raw Apples with skin have 132.78846153846 g of Carbohydrate per 500 calories, which is 102% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars100 g
138%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Apples with skin have 99.903846153846 g of Sugars per 500 calories, which is 138% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose56.7 g
78.2%
≤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]
Raw Apples with skin have 56.730769230769 g of Fructose per 500 calories, which is 78.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose23.4 g
%
Raw Apples with skin have 23.365384615385 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose20 g
%
Raw Apples with skin have 19.903846153846 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber23 g
60.7%
Raw Apples with skin have 23.076923076923 g of Fiber per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.5 g
4.46%
Raw Apples with skin have 2.5 g of Protein per 500 calories, which is 4.46% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Apples
Vitamin A29 μg
3.2%
RAE, retinol activity equivalents
Raw Apples with skin have 28.846153846154 μg of Vitamin A per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.6%
Thiamine
Raw Apples with skin have 0.16346153846154 mg of Vitamin B1 per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19.2%
Riboflavin
Raw Apples with skin have 0.25 mg of Vitamin B2 per 500 calories, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.88 mg
5.47%
Niacin, nicotinic acid, niacinamide
Raw Apples with skin have 0.875 mg of Vitamin B3 per 500 calories, which is 5.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg
11.7%
Pantothenic acid
Raw Apples with skin have 0.58653846153846 mg of Vitamin B5 per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg
30.3%
Pyridoxine
Raw Apples with skin have 0.39423076923077 mg of Vitamin B6 per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B929 μg
7.2%
Folates and Folic Acid
Raw Apples with skin have 28.846153846154 μg of Vitamin B9 per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Apples with skin have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C44.2 mg
49%
Ascorbic acid
Raw Apples with skin have 44.230769230769 mg of Vitamin C per 500 calories, which is 49% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Apples with skin have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.73 mg
11.5%
Tocopherols and Tocotrienols
Raw Apples with skin have 1.7307692307692 mg of Vitamin E per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K21 μg
17.6%
Phytomenadione or phylloquinone
Raw Apples with skin have 21.153846153846 μg of Vitamin K per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Apples
Calcium57.7 mg
5.77%
Raw Apples with skin have 57.692307692308 mg of Calcium per 500 calories, which is 5.77% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.26 mg
29%
Raw Apples with skin have 0.25961538461538 mg of Copper per 500 calories, which is 29% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride31.7 μg
0.79%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Apples with skin have 31.730769230769 μg of Fluoride per 500 calories, which is 0.79% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.15 mg
14.4%
Raw Apples with skin have 1.1538461538462 mg of Iron per 500 calories, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium48 mg
11.4%
Raw Apples with skin have 48.076923076923 mg of Magnesium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.34 mg
14.6%
Raw Apples with skin have 0.33653846153846 mg of Manganese per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus106 mg
15%
Raw Apples with skin have 105.76923076923 mg of Phosphorus per 500 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1029 mg
30.3%
Raw Apples with skin have 1028.8461538462 mg of Potassium per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0 μg
0%
Raw Apples with skin have 0 μg of Selenium per 500 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.6 mg
0.64%
Raw Apples with skin have 9.6153846153846 mg of Sodium per 500 calories, which is 0.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.38 mg
3.5%
Raw Apples with skin have 0.38461538461538 mg of Zinc per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water823 g
22.2%
Raw Apples with skin have 822.69230769231 g of Water per 500 calories, which is 22.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Apples with skin:
Minerals in 500 calories of Raw Apples with skin:
Macronutrients in 500 calories of Raw Apples with skin:



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