Apple
Description
Apple is the yellow or red fruit of the apple tree, of the rose family. The fruit contains a fair amount of vitamin C, vitamin E, potassium, and copper. It is also an excellent source of pectin.
Available throughout the year, with peak supplies from September through November.
Note: Good quality apples will be firm with smooth, bright, clean and well-colored skin. Avoid fruit with too many bruises, which result in deacay spots. Overmature fruit will be mealy and lack characteristic crunch of a firm apple.
Caloric Content
| 1 | 2 | |
| Calories: | 81 | 68 |
| Protein: | .27 | .18 gm |
| Carbohydrates: | 21 | 17.04 gm |
| Fiber: | 1.06 | .55 gm |
| Total fats: | .49 | .50 gm |
| Saturated fats: | .08 | .082 gm |
| Unsaturated fats: | .166 | .167 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 150 grams
2. Canned, Sweetened, Unheated - 1/2 cup slices, 102 grams
| 3 | 4 | |
| Calories: | 155 | 41 |
| Protein: | .59 | .24 gm |
| Carbohydrates: | 42 | 10.59 gm |
| Fiber: | 1.84 | .46 gm |
| Total fats: | .2 | .28 gm |
| Saturated fats: | .033 | .046 gm |
| Unsaturated fats: | .068 | .093 gm |
| Cholesterol: | 0 | 0 mg |
3. Dried - 10 rings, 64 grams
4. Frozen, Unsweetened, Unheated - 1/2 cup slices, 86 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 74 | 53 | 0 IU |
| Thiamine: | .023 | .009 | 0 mg |
| Vitamin B-2: | .019 | .010 | .102 mg |
| Vitamin B-6: | .066 | .045 | .08 mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | 1.8 | - | - mcg |
| Niacin: | .106 | .074 | .593 mg |
| Pantothenic Acid: | .084 | .032 | - mg |
| Folic acid: | 3.9 | .3 | - mcg |
| Vitamin C: | 7.8 | .4 | 2.5 mg |
| Vitamin E: | 1 | - | - IU |
1. Raw - 150 grams
2. Canned, Sweetened, Unheated - 1/2 cup slices, 102 grams
3. Dried - 10 rings, 64 grams
| 4 | USRDA | |
| Vitamin A: | 29 | 5000 IU |
| Thiamine: | .011 | 1.7 mg |
| Vitamin B-2: | .009 | 1.7 mg |
| Vitamin B-6: | .029 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .036 | 20 mg |
| Pantothenic Acid: | .046 | 10 mg |
| Folic acid: | .6 | 400 mcg |
| Vitamin C: | .1 | 60 mg |
| Vitamin E: | - | 30 IU |
1. Raw - 150 grams
2. Canned, Sweetened, Unheated - 1/2 cup slices, 102 grams
3. Dried - 10 rings, 64 grams
4. Frozen, Unsweetened, Unheated - 1/2 cup slices, 86 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 10 | 4 | 9 mg |
| Copper: | .057 | .054 | .122 mg |
| Iron: | .25 | .23 | .9 mg |
| Magnesium: | 6 | 2 | 10 mg |
| Manganese: | .062 | .156 | .058 mg |
| Phosphorus: | 10 | 6 | 25 mg |
| Potassium: | 159 | 69 | 288 mg |
| Selenium: | .7 | - | - mcg |
| Sodium: | 1 | 3 | 56 mg |
| Zinc: | .05 | .03 | .13 mg |
1. Raw - 150 grams
2. Canned, Sweetened, Unheated - 1/2 cup slices, 102 grams
3. Dried - 10 rings, 64 grams
| 4 | USRDA | |
| Calcium: | 4 | 1000 mg |
| Copper: | .050 | 2 mg |
| Iron: | .16 | 18 mg |
| Magnesium: | 3 | 400 mg |
| Manganese: | .145 | n/a mg |
| Phosphorus: | 7 | 1000 mg |
| Potassium: | 67 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 3 | n/a mg |
| Zinc: | .04 | 15 mg |
4. Frozen, Unsweetened, Unheated - 1/2 cup slices, 86 grams
Amino Acid Content
| 1 | 2 | 3 | 4 | |
| Tryptophan: | .003 | .002 | .006 | .003 gm |
| Threonine: | .01 | .006 | .021 | .009 gm |
| Isoleucine: | .011 | .007 | .024 | .009 gm |
| Leucine: | .017 | .011 | .036 | .015 gm |
| Lysine: | .017 | .011 | .037 | .015 gm |
| Methionine: | .003 | .002 | .006 | .003 gm |
| Cysteine: | .004 | .002 | .008 | .003 gm |
| Phenylalanine: | .007 | .005 | .017 | .007 gm |
| Tyrosine: | .006 | .003 | .011 | .004 gm |
| Valine: | .012 | .008 | .028 | .011 gm |
| Arginine: | .008 | .006 | .019 | .008 gm |
| Histidine: | .004 | .003 | .01 | .003 gm |
| Alanine: | .01 | .006 | .021 | .009 gm |
| Aspartic acid: | .047 | .032 | .104 | .041 gm |
| Glutamic acid: | .028 | .018 | .062 | .025 gm |
| Glycine: | .011 | .007 | .024 | .009 gm |
| Proline: | .01 | .006 | .02 | .008 gm |
| Serine: | .011 | .007 | .024 | .009 gm |
1. Raw - 150 grams
2. Canned, Sweetened, Unheated - 1/2 cup slices, 102 grams
3. Dried - 10 rings, 64 grams
4. Frozen, Unsweetened, Unheated - 1/2 cup slices, 86 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Kremer, J.M. "Effects of Manipulation of Dietary Fatty Acids on Clinical Manifestations of Rheumatoid Arthritis." Lancet: Jan 26, 1985.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
| Signup Free Applied Health Journal |
||||
|
FREE Sample Issue Your email address is all we need to start you on a better path to health. We respect your privacy.
|
