PRIMARY MICRO NUTRIENTS	Vit C
SECONDARY MICRO NUTRIENTS	Potassium
NUTRITIONAL HIGHLIGHTS and NOTES	Many nutrients and phyto-nutrients in skin
FUNCTIONAL BENEFITS	Reduced risk heart disease, cancer, asthma and diabetes; colon health due to Pectin fiber content
PHYTONUTRIENTS	Flavonoid quercetin – anti-asthma and reduces risk of heart disease
PLANT FAMILY
DANGERS	High pesticide levels; wax danger

		RDA	Apples	% RDA
Nutrient	Unit		per 100g
Water	g		85.56
Energy	kcal		52
Protein	g		0.26
Total lipid (fat)	g		0.17
Carbohydrate, by difference	g		13.81
Fiber, total dietary	g		2.4
Sugars, total	g		10.39
Minerals
Calcium, Ca	mg	1000	6	0.6%
Iron, Fe	mg	8	0.12	1.5%
Magnesium, Mg	mg	420	5	1.2%
Phosphorus, P	mg	700	11	1.6%
Potassium, K	mg	470	107	22.8%
Sodium, Na	mg		1
Zinc, Zn	mg	11	0.04	0.4%
Copper, Cu	mg	0.9	0.027	3.0%
Manganese, Mn	mg	2.3	0.035	1.5%
Selenium, Se	µg	55	0	0.0%
Vitamins
Vitamin C, total ascorbic acid	mg	90	4.6	5.1%
Thiamin	mg	1.2	0.017	1.4%
Riboflavin	mg	1.3	0.026	2.0%
Niacin	mg	16	0.091	0.6%
Pantothenic acid	mg	5	0.061	1.2%
Vitamin B-6	mg	1.7	0.041	2.4%
Folate, total	µg	400	3	0.8%
Choline, total	mg		3.4
Betaine	mg		0.1
Vitamin B-12	µg	2.4	0	0.0%
Vitamin A, IU	IU	5000	54	1.1%
Vitamin E, total	mg	15	0.18	1.2%
Vitamin D	IU	600	0	0.0%
Vitamin K (phylloquinone)	µg	120	2.2	1.8%

Notes:

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/