Eat a fresh apple, raw, with skin, a day, keeps your body happy everyday.
Nutrients in Apples
100 grams of Apples contain 0.26 grams of protein, 0.17 grams of fat, 13.81 grams of carbohydrates, and 2.4 grams of fiber.
You have 52 calories from 100 grams of Apples, the 3% of your total daily needs. It contains 0.17 grams of fat and 0 mg of Cholesterol.
Some minerals can be present in Apples, such as Potassium (107 mg), Phosphorus (11 mg) or Calcium (6 mg) but no Selenium.
It contains some important vitamins: Vitamin A (54 IU), Vitamin C (4.6 mg) or Vitamin B-9 (3 mg).
Energy
An average adult needs 2,000 calories per day, so you may have 52 calories from 100 grams of Apples, the 3% of your total daily needs.
52 kcal
3% daily needs
Total Fat
100 grams of Apples contain 0.17 grams of total fat, of which 0.02 gr. are saturated.
Cholesterol
0 mg | 0% daily value
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
0.17 g
0% daily value
To reduce your risk for heart disease, choose healthy unsaturated fats, such as vegetable oils, fish oil, hummus, avocados, nuts and seeds instead of high-fat meats, shortening, butter and full-fat dairy products.
Carbohydrates
100 grams of Apples contain 13.81 grams of carbohydrates, the 5% of your total daily needs.
Sugars
10.39 g
100 grams of Apples contain 10.39 grams of sugars.
Dietary fiber
2.4 g | 10% daily needs
100 grams of Apples contain 2.4 grams of dietary fiber, the 10% of your total daily needs.
13.81 g
5% daily value
Sodium
100 grams of Apples contain 1 milligrams of Sodium, the 0% of your total daily needs.
1 mg
0% daily value
Water
100 grams of Apples contain 86% of water, 85.56 grams.
85.56 g
86% total weight
Protein 0.26 g
Ash 0.19 g
Vitamins in Apples
A Vitamin is a vital nutrient that an organism requires in small quantities. We get vitamins from food because our body does not produce enough of them (or none at all). Vitamins are essential nutrients found in foods that contribute to a healthy life.
The essential vitamins present in Apples are: Vitamin A (54 IU), Vitamin C (4.6 mg) and Vitamin B-9 (3 mg).
Vitamin A
The "Vitamin A" is the blanket term for retinoids, biologically active compounds that occur naturally in both plant and animal tissues. In 100 grams of Apples, you can find 54 IU of Vitamin A. It provides the 2% of the daily recommended value for the average adult.
54 IU (International Unit)
2% daily value
What is IU? Read here
Vitamin C
Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. A water-soluble vitamin powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels and skin. 100 grams of Apples contains 4.6 milligrams of Vitamin C, that’s the 8% of the daily recommended value for an adult.
4.6 mg
8% daily value
Vitamin E
Vitamin E is a powerful antioxidant that helps protect cell membranes against damage caused by free radicals and prevents the oxidation of LDL cholesterol. Vitamin E is a group of eight compounds called tocopherols and tocotrienols. 100 grams of Apples contains 0.18 milligrams of Vitamin E, that’s the 1% of the daily recommended value for an adult.
0.18 mg
1% daily value
Vitamin K
While rare, a deficiency in vitamin K can lead to defective blood clotting, increased bleeding and osteoporosis. Vitamin K is found in plants such as broccoli, cauliflower, parsley and spinach. 2.2 micrograms of Vitamin K can be found on every 100 grams of Apples, the 3% of the total daily recommended Vitamin K intake.
2.2 µg
3% daily value
Vitamin B-1
More commonly known as thiamin, the Vitamin B1 is a water-soluble vitamin and part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system. In 100 grams of Apples, you can find 0.01 milligrams of Vitamin B-1. It provides the 1% of the daily recommended value for the average adult.
0.01 mg
1% daily value
Vitamin B-2
The Vitamin B2 can act as an antioxidant, potentially helping to prevent cancer and prohibit cholesterol buildup by controlling the proliferation of harmful molecules known as free radicals. In 100 grams of Apples, you can find 0.02 milligrams of Vitamin B-2. It provides the 1% of the daily recommended value for the average adult.
0.02 mg
1% daily value
Vitamin B-3
Vitamin B-3 reduces the risk of heart disease and lowers harmful cholesterol while raising good cholesterol. Vitamin B3 may also reduce the incidence of asthma-induced wheezing and is helpful in treating atherosclerosis. In 100 grams of Apples, you can find 0.09 milligrams of Vitamin B-3. It provides the 0% of the daily recommended value for the average adult.
0.09 mg
0%daily value
Vitamin B-5
The pantothenic acid (or Vitamin B5) is a water-soluble nutrient that help support adrenal function and a healthy nervous system. Vitamin B5 can be found in nearly every food. In 100 grams of Apples, you can find 0.06 milligrams of Vitamin B5. It provides the 1% of the daily recommended value for the average adult.
0.06 mg
1% daily value
Vitamin B-9
Vitamin B9 is essential for human growth and development, encourages normal nerve and proper brain functioning, and may help reduce blood-levels of the amino acid homocysteine. 3 micrograms of Vitamin B9 can be found on every 100 grams of Apples, the 1% of the total daily recommended Vitamin B-9 intake.
3 µg
1% daily value
Minerals in Apples
Just like vitamins, minerals help your body grow and stay healthy. The body uses minerals to perform many different functions, for example for building strong bones, or transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
The essential minerals present in Apples are: Potassium (107 mg), Phosphorus (11 mg) and Calcium (6 mg).
Calcium
Calcium is a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. In 100 grams of Apples, you can find 6 milligrams of calcium. It provides the 1% of the daily recommended value for the average adult.
6 mg
1% daily value
Iron
The best known nutrition fact about iron is that meats and plant foods are rich in iron. More human health problems worldwide are caused by iron deficiency than by lack of any other nutrient. 100 grams of Apples contains 0.12 milligrams of iron, that’s the 1% of the daily recommended value for an adult.
0.12 mg
1% daily value
Potassium
Vegetables, especially green leafy varieties, are generally our richest sources of potassium. But this mineral can also be found in varying amounts in almost all foods. 107 milligrams of potassium can be found on every 100 grams of Apples, the 2% of the total daily recommended potassium intake.
107 mg
2% daily value
Magnesium
Magnesium is a key mineral in human metabolism. In fact, magnesium is necessary for more than 300 chemical reactions in the human body. In 100 grams of Apples, you can find 5 milligrams of magnesium. It provides the 1% of the daily recommended value for the average adult.
5 mg
1% daily value
Phosphorus
Phosphorus is the second most abundant inorganic element in the human body and is a port of many important compounds, including ribonucleic acid (RNA), deoxyribonucleic acid (DNA) and sugar phosphates. Phosphate helps to protect blood systemic acid-base balance, and acts as a transport mechanism for energy. 11 milligrams of phosphorus can be found on every 100 grams of Apples, the 1% of the total daily recommended phosphorus intake.
11 mg
1% daily value
Sodium
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance and hydration. Sodium also regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out. 100 grams of Apples contains 1 milligrams of sodium, that’s the 0% of the daily recommended value for an adult.
1 mg
0% daily value
Zinc
Zinc is used as a cofactor by a number of critical enzymes. In fact, more than 300 zinc-dependent enzymes are currently known. Even a mild dietary deficiency of zinc can have far-reaching health implications. 100 grams of Apples contains 0.04 milligrams of zinc, that’s the 0% of the daily recommended value for an adult.
0.04 mg
0% daily value
Copper
Copper is a key mineral in many different body systems. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. 0.02 milligrams of copper can be found on every 100 grams of Apples, the 1% of the total daily recommended copper intake.
0.02 mg
1% daily value
Fluorine
Fluorine deficiency is a disorder which may cause increased dental caries and possibly osteoporosis due to a lack of fluorine in the diet. 3.3 micrograms of fluorine can be found on every 100 grams of Apples, the 0.09% of the total daily recommended fluorine intake.
3.3 µg
0.09% daily value
Manganese
A very low intake of manganese is associated with poor bone formation. This phenomenon is thought to be due to altered formation of the protein matrix that keeps minerals like calcium in place. 0.03 milligrams of manganese can be found on every 100 grams of Apples, the 2% of the total daily recommended manganese intake.
0.03 mg
2% daily value
Calories in Apples
Calorie is a unit of measurement for energy.
One calorie is formally defined as the amount of energy required to raise one cubic centimeter of water by one degree centigrade. We use kcal (1,000 calories) to measure the amount of energy in food.
Energy
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Apples have 52 calories, the 3% of your total daily calorie needs.
52 kcal
3% daily needs
How many calories should you eat?
Calculate now how many calories should you eat to lose, maintain or gain weight.
Basal Metabolic Rate Calculator (Click HERE)
The Basal Metabolic Rate is the amount of energy you need while resting in a temperature environment when your digestive system is inactive. In such a state, your energy will be used to maintain your vital organs. The BMR decreases with age and increases with muscle mass.
Fat in Apples
100 grams of Apples contain the 0 of your total daily needs: 0.17 grams of total fat.
Total Fat
100 grams of Apples contain 0.17 grams of total fat, of which 0.02 gr. are saturated.
Cholesterol
0mg | 0% daily value
Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. Coronary heart disease is a condition in which plaque (plak) builds up inside the coronary (heart) arteries. Plaque is made up of cholesterol, fat, calcium, and other substances found in the blood.
0.17 g
0% daily value
Saturated Fat
The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. That means, for example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fats. That’s about 13 grams of saturated fats a day. 100 grams of Apples contain the 0% of your daily needs (0.02 grams of saturated fat)
0.02 g
0% daily value
Monounsaturated fatty acids
0.007 g
Polyunsaturated fatty acids
0.05 g
Choose an Apple 🍎
Checking Apple Quality
Look for obvious bad spots.
Look for cuts.
Examine the color.
Check the apple for firmness.
Sniff the apple to detect foul odor.
Researching Your Options
Decide what you want to do with the apple.
Consult an apple guide.
Go to the orchard when apples are in season.
Look into organic or locally grown apples.
Picking Apples from the Tree
Pick apples that come off the tree easily.
Pick apples toward the outside of the tree.
Set apples gently into your basket.
Storing Your Apples
Separate apples from other fruit.
Store apples away from strong smelling foods.
Eat or use unrefrigerated apples within 1 to 2 weeks.
No comments:
Post a Comment