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Nutritional Info: Raw Apple with skin

The official USDA name for this food is "Apples, raw, with skin" with USDA reference number: 09003
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Raw Apple with skin

Nutrition Facts

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
 

Amount Per Serving

 

Calories

65
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

17g
6%
 
Dietary Fiber 3g12%
 
Sugars 13g
 

Protein

0g
 
Vitamin A1% · Vitamin C1%
 
Calcium1% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Apple and nuts / Manzana y nueces
Apple and nuts / Manzana y nueces

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Calories

Calories

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
kcal*kjoules*RDI%
 
Total Calories65 kcal272 kJ3%
 
from Carbs62.1 kcal260.01 kJ
 
from Fat1.8 kcal7.44 kJ
 
from Protein1.1 kcal4.57 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 125 grams of Raw Apple with skin


Vitamin Content

Vitamin Content

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
AmountRDI%
 
Vitamin A 67.5 IU 1%
 
Vitamin B6 0.05125 mg 3%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 5.75 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.225 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 2.75 mcg 3%
 
Thiamin 0.02125 mg 1%
 
Riboflavin 0.0325 mg 2%
 
Niacin 0.11375 mg 1%
 
Pantothenic Acid 0.07625 mg 1%
 
Folate 3.75 mcg 1%
 
Folate, Food 3.75 mcg 1%
 
Folate, DFE 3.75 mcg DFE 1%
 
Choline 4.25 mg ~
 
Betaine 0.125 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 125g (4.41 oz) of Raw Apple with skin contains. Vitamin RDI for 125 grams of Raw Apple with skin


Mineral Content

Mineral Content

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
AmountRDI%
 
Calcium 7.5 mg 1%
 
Iron 0.15 mg 1%
 
Magnesium 6.25 mg 2%
 
Phosphorus 13.75 mg 1%
 
Potassium 133.75 mg 3%
 
Sodium 1.25 mg 0%
 
Zinc 0.05 mg 0%
 
Copper 0.03375 mg 2%
 
Manganese 0.04375 mg 2%
 
Selenium 0 mcg 0%
 
Fluoride 4.125 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 125g (4.41 oz) of Raw Apple with skin contains. Mineral RDI for 125 grams of Raw Apple with skin


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
AmountRDI%*
 
Protein0.325g1%
 

Essential Aminos

 
Histidine0.00625 g1%
 
Isoleucine0.0075 g1%
 
Leucine0.01625 g1%
 
Lysine0.015 g1%
 
Methionine0.00125 g
 
Phenylalanine0.0075 g
 
Threonine0.0075 g1%
 
Tryptophan0.00125 g0%
 
Valine0.015 g1%
 

Non-essential Aminos

 
Arginine0.0075 g
 
Alanine0.01375 g
 
Aspartate0.0875 g
 
Cystine0.00125 g
 
Glutamate0.03125 g
 
Glycine0.01125 g
 
Hydroxyproline
 
Proline0.0075 g
 
Serine0.0125 g
 
Tyrosine0.00125 g
 
Methionine + Cystine† 0.0025 g 0
 
Phenylalanine + Tyrosine† 0.00875 g 1
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Raw Apple with skin is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 125g (4.41 oz) of Raw Apple with skin. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 125g (4.41 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 125 grams of Raw Apple with skin


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
AmountRDI%
 
Total Carbohydrates17.2625g6%
 
Dietary Fiber3g12%
 
Starch0.0625g
 
Sugars12.9875g
 
Sucrose2.5875g
 
Glucose3.0375g
 
Fructose7.375g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
125g (4.41 oz) grams of Raw Apple with skin contains 17.2625 grams of carbohydrates which is 6% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 125 grams of Raw Apple with skin contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
AmountRDI%
 
Total Fat0.2125g0%
 
Total Omega-3 Fatty Acids0.01125g
 
Total Omega-6 Fatty Acids0.05375g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.035g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.00125g
 
Palmitic Acid   [Hexadecanoic Acid]0.03g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.00375g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.00875g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.00875g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.06375g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.05375g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01125g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Raw Apple with skin in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 125 grams of Raw Apple with skin
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup, quartered or chopped (125g or 4.4 oz)
Amount
 
Alcohol0g
 
Water106.95g
 
Ash0.2375g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Raw Apple with skin:

Raw Apple with skin is a good source of Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 90
Athletic Diet - Low Fat, High Protein and Carbs 92
Low Fat Diet (e.g. Jenny Craig) 89
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 98
Low Sodium Diet 99
Low Glycemic Index Diet (e.g. South Beach Diet) 23
Low Protein Diet 97
Horizontal bar chart


How long will it take to burn 65 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 65 calories contained in 125g (4.41 oz)g of Raw Apple with skin. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 65 calories
Stretching22 mins(180 cal/hr)
Walking (3.5 mph)14 mins(280 cal/hr)
Bicycling (<10 mph)13 mins(290 cal/hr)
Dancing12 mins(330 cal/hr)
Light gardening/yard work12 mins(330 cal/hr)
Golf (walking and carrying clubs)12 mins(330 cal/hr)
Hiking11 mins(370 cal/hr)
Amount of Vigorous exercise to burn 65 calories
Weight lifting (vigorous effort)9 mins(440 cal/hr)
Heavy yard work (chopping wood)9 mins(440 cal/hr)
Basketball (vigorous)9 mins(440 cal/hr)
Walking (4.5 mph)8 mins(460 cal/hr)
Aerobics8 mins(480 cal/hr)
Swimming (slow freestyle laps)8 mins(510 cal/hr)
Running/jogging (5 mph)7 mins(590 cal/hr)
Bicycling (>10 mph)7 mins(590 cal/hr)
Exercise profile for 125g (4.41 oz) of Raw Apple with skin

How to cite this food as a source in academic or research papers

To cite the nutritional data on this page as a source, simply pick which citation style you would like to use below and cut and paste the text or HTML provided into your editor.

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Apples, raw, with skin" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 25 May 2017 http://skipthepie.org/fruits-and-fruit-juices/apples-raw-with-skin/

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Prunes, dehydrated (low-moisture), uncooked Pummelo, raw Quinces, raw
Raisins, golden seedless Raisins, seeded Raisins, seedless
Rambutan, canned, syrup pack Raspberries, canned, red, heavy syrup pack, solids and liquids Raspberries, frozen, red, sweetened
Raspberries, raw Raw Abiyuch Raw Acerola Juice
Raw Apple without skin Raw Apple without skin (boiled) Raw Apple without skin (microwaved)
Raw Apricots Raw West Indian Cherry (Acerola) Rhubarb, frozen, cooked, with sugar
Rhubarb, frozen, uncooked Rhubarb, raw Rose-apples, raw
Roselle, raw Rowal, raw Sapodilla, raw
Sapote, mamey, raw Soursop, raw Strawberries, canned, heavy syrup pack, solids and liquids
Strawberries, frozen, sweetened, sliced Strawberries, frozen, sweetened, whole Strawberries, frozen, unsweetened
Strawberries, raw Sugar-apples, (sweetsop), raw Tamarind nectar, canned
Tamarinds, raw Tangerine juice, canned, sweetened Tangerine juice, frozen concentrate, sweetened, diluted with 3 volume water
Tangerine juice, frozen concentrate, sweetened, undiluted Tangerine juice, raw Tangerines, (mandarin oranges), canned, juice pack
Tangerines, (mandarin oranges), canned, juice pack, drained Tangerines, (mandarin oranges), canned, light syrup pack Tangerines, (mandarin oranges), raw
USDA Commodity peaches, canned, light syrup, drained USDA Commodity pears, canned, juice pack, drained USDA Commodity pears, canned, light syrup, drained
USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, solids and liquids Watermelon, raw




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