apple

Apple

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/

Advertisements
This entry was posted in fruit and tagged , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s