Raw Apple with Skin vs Dried Pumpkin and Squash Seed Kernels

Food A

Raw Apple with Skin

fruits

Food B

Dried Pumpkin and Squash Seed Kernels

nuts-seeds

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 52 — 559 — kcal
Protein 0.260
0%
30
54%
g
Total Fat 0.170 — 49 — g
Carbohydrate 14
11%
11
8%
g
Water 86 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 4.6
5%
1.9
2%
mg
Thiamin (B1) 0.017
1%
0.273
23%
mg
Riboflavin (B2) 0.026
2%
0.153
12%
mg
Niacin (B3) 0.091
1%
5.0
31%
mg
Pantothenic Acid (B5) 0.061
1%
0.750
15%
mg
Vitamin B6 0.041
3%
0.143
11%
mg
Folate (DFE) 3.0
1%
58
14%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 3.4
1%
63
11%
mg
Vitamin A (RAE) 3.0
0%
1.0
0%
mcg
Vitamin E 0.180
1%
2.2
15%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 2.2
2%
7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
46
5%
mg
Iron 0.120
2%
8.8
110%
mg
Magnesium 5.0
1%
592
148%
mg
Phosphorus 11
2%
1233
176%
mg
Potassium 107
3%
809
24%
mg
Sodium 1.0 — 7.0 — mg
Zinc 0.040
0%
7.8
71%
mg
Copper 0.027
3%
1.3
149%
mg
Manganese 0.035
2%
4.5
198%
mg
Selenium 0.000
0%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.064 — g
Monounsaturated Fat 0.007 — 16 — g
Polyunsaturated Fat 0.051 — 21 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.4
6%
6.0
16%
g
Lactose 0.000 — 0.000 — g
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