| 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/
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