Raw Apple with Skin vs Raw Spinach

Food A

Raw Apple with Skin

fruits

Food B

Raw Spinach

vegetables

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 52 — 23 — kcal
Protein 0.260
0%
2.9
5%
g
Total Fat 0.170 — 0.390 — g
Carbohydrate 14
11%
3.6
3%
g
Water 86 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 4.6
5%
28
31%
mg
Thiamin (B1) 0.017
1%
0.078
7%
mg
Riboflavin (B2) 0.026
2%
0.189
15%
mg
Niacin (B3) 0.091
1%
0.724
5%
mg
Pantothenic Acid (B5) 0.061
1%
0.065
1%
mg
Vitamin B6 0.041
3%
0.195
15%
mg
Folate (DFE) 3.0
1%
194
49%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 3.4
1%
19
4%
mg
Vitamin A (RAE) 3.0
0%
469
52%
mcg
Vitamin E 0.180
1%
2.0
14%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 2.2
2%
483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
99
10%
mg
Iron 0.120
2%
2.7
34%
mg
Magnesium 5.0
1%
79
20%
mg
Phosphorus 11
2%
49
7%
mg
Potassium 107
3%
558
16%
mg
Sodium 1.0 — 79 — mg
Zinc 0.040
0%
0.530
5%
mg
Copper 0.027
3%
0.130
14%
mg
Manganese 0.035
2%
0.897
39%
mg
Selenium 0.000
0%
1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.007 — 0.010 — g
Polyunsaturated Fat 0.051 — 0.165 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.4
6%
2.2
6%
g
Lactose 0.000 — 0.100 — g
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