Food Info

Menu
Select from foods

Nutrients in 300 calories of Apples

Raw Apples with skin (Malus domestica).

Weight per 300 Calories

Apples
577g

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

Macros Ratio

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

Macro Nutrients

Apples
Energy300 kcal
10.3%
Raw Apples with skin have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.98 g
1%
Raw Apples with skin have 0.98076923076923 g of Fat per 300 calories, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.5%
Raw Apples with skin have 0.16153846153846 g of Saturated Fat per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.25%
Raw Apples with skin have 0.051923076923077 g of Omega 3 per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.25 g
1.46%
Raw Apples with skin have 0.24807692307692 g of Omega 6 per 300 calories, which is 1.46% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate79.7 g
61.3%
Raw Apples with skin have 79.673076923077 g of Carbohydrate per 300 calories, which is 61.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars60 g
82.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Apples with skin have 59.942307692308 g of Sugars per 300 calories, which is 82.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose34 g
47%
≤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 34.038461538462 g of Fructose per 300 calories, which is 47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose14 g
%
Raw Apples with skin have 14.019230769231 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose12 g
%
Raw Apples with skin have 11.942307692308 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber14 g
36.4%
Raw Apples with skin have 13.846153846154 g of Fiber per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.5 g
2.68%
Raw Apples with skin have 1.5 g of Protein per 300 calories, which is 2.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Apples
Vitamin A17.3 μg
1.92%
RAE, retinol activity equivalents
Raw Apples with skin have 17.307692307692 μg of Vitamin A per 300 calories, which is 1.92% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.098 mg
8.17%
Thiamine
Raw Apples with skin have 0.098076923076923 mg of Vitamin B1 per 300 calories, which is 8.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.15 mg
11.5%
Riboflavin
Raw Apples with skin have 0.15 mg of Vitamin B2 per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.53 mg
3.3%
Niacin, nicotinic acid, niacinamide
Raw Apples with skin have 0.525 mg of Vitamin B3 per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.35 mg
7.04%
Pantothenic acid
Raw Apples with skin have 0.35192307692308 mg of Vitamin B5 per 300 calories, which is 7.04% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.24 mg
18%
Pyridoxine
Raw Apples with skin have 0.23653846153846 mg of Vitamin B6 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B917.3 μg
4.33%
Folates and Folic Acid
Raw Apples with skin have 17.307692307692 μg of Vitamin B9 per 300 calories, which is 4.33% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C26.5 mg
29.5%
Ascorbic acid
Raw Apples with skin have 26.538461538462 mg of Vitamin C per 300 calories, which is 29.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E1.04 mg
6.92%
Tocopherols and Tocotrienols
Raw Apples with skin have 1.0384615384615 mg of Vitamin E per 300 calories, which is 6.92% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K12.7 μg
10.6%
Phytomenadione or phylloquinone
Raw Apples with skin have 12.692307692308 μg of Vitamin K per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Apples
Calcium34.6 mg
3.46%
Raw Apples with skin have 34.615384615385 mg of Calcium per 300 calories, which is 3.46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.3%
Raw Apples with skin have 0.15576923076923 mg of Copper per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride19 μg
0.48%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Apples with skin have 19.038461538462 μg of Fluoride per 300 calories, which is 0.48% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.69 mg
8.65%
Raw Apples with skin have 0.69230769230769 mg of Iron per 300 calories, which is 8.65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium29 mg
6.87%
Raw Apples with skin have 28.846153846154 mg of Magnesium per 300 calories, which is 6.87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.2 mg
8.78%
Raw Apples with skin have 0.20192307692308 mg of Manganese per 300 calories, which is 8.78% 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
Phosphorus63.5 mg
9.07%
Raw Apples with skin have 63.461538461538 mg of Phosphorus per 300 calories, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium617 mg
18%
Raw Apples with skin have 617.30769230769 mg of Potassium per 300 calories, which is 18% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5.77 mg
0.38%
Raw Apples with skin have 5.7692307692308 mg of Sodium per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.23 mg
2.1%
Raw Apples with skin have 0.23076923076923 mg of Zinc per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water494 g
13.3%
Raw Apples with skin have 493.61538461538 g of Water per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Apples with skin:
Minerals in 300 calories of Raw Apples with skin:
Macronutrients in 300 calories of Raw Apples with skin:



Compare Raw Apples with skin with: