What's in an Apple?

Have you ever been wowed by the list of nutrition on some of the vitamin and mineral capsules you can purchase at your local grocery store. The list is usually fairly long and impressive. But a great deal of it is man made compounds that your body does not digest and is simply flushed down the toilet. Granted not all of it is flushed but in some cases you may be better off had you flushed it then to poison your body with it.

In most cases a natural whole food will supply a better synergistic mix of nutrient that your body is designed to assimilate. If we were to put a label on an apple to list its nutritional value it would look like the list below.


Apple
Amount.................................. 1.00 each
total weight............................ 138.00 g

Basic Components
nutrient amount %DV
calories................................... 81.42............. 4.52
calories from fat.................... 4.47...............
calories from saturated fat.. 0.72...............
protein.................................... 0.26 g............ 0.52
carbohydrates....................... 21.05 g.......... 7.02
dietary fiber........................... 3.73 g............ 14.92
soluble fiber........................... 1.42 g............
insoluble fiber........................ 2.30 g............
sugar - total........................... 16.56 g..........
monosaccharides.................. 11.45 g..........
disaccharides......................... 3.59 g............
other carbs............................ 0.76 g............
fat - total................................ 0.50 g............ 0.77
saturated fat.......................... 0.08 g............ 0.40
mono fat................................. 0.02 g............ 0.08
poly fat................................... 0.14 g............. 0.58
cholesterol............................. 0.00 mg......... 0.00
water...................................... 115.82 g........
ash.......................................... 0.36 g............

Vitamins
nutrient amount %DV
vitamin A IU.......................... 73.14 IU......... 1.46
vitamin A RE......................... 6.90 RE.........
A - carotenoid....................... 6.90 RE......... 0.09
A - beta carotene.................. 28.15 mcg.....
thiamin - B1.......................... 0.02 mg......... 1.33
riboflavin - B2....................... 0.02 mg......... 1.18
niacin - B3............................. 0.11 mg......... 0.55
niacin equiv........................... 0.15 mg.........
vitamin B6............................. 0.07 mg......... 3.50
vitamin B12........................... 0.00 mcg....... 0.00
biotin...................................... 1.73 mcg......... 0.58
vitamin C............................... 7.87 mg.......... 13.12
vitamin E alpha equiv.......... 0.44 mg......... 2.20
vitamin E IU...................... ... 0.66 IU...........
vitamin E mg......................... 0.91 mg.........
folate...................................... 3.86 mcg........ 0.97
vitamin K............................... 3.00 mcg....... 3.75
pantothenic acid................... 0.08 mg......... 0.80

Minerals
nutrient amount %DV
calcium.................................. 9.66 mg......... 0.97
copper................................... 0.06 mg......... 3.00
iron......................................... 0.25 mg......... 1.39
magnesium........................... 6.90 mg......... 1.73
manganese........................... 0.06 mg......... 3.00
phosphorus........................... 9.66 mg......... 0.97
potassium............................. 158.70 mg....
selenium............................... 0.41 mcg........ 0.59
zinc........................................ 0.06 mg......... 0.40

Mono Fats
nutrient amount %DV
18:1 oleic.............................. 0.02 g

Poly Fats
nutrient amount %DV
18:2 linoleic.......................... 0.12 g
18:3 linolenic........................ 0.02 g

Other Fats
nutrient amount %DV
omega 3 fatty acids............. 0.02 g............ 0.80
omega 6 fatty acids............. 0.12 g............

Amino Acids
nutrient amount %DV
alanine................................... 0.01 g............
arginine................................. 0.01 g............
aspartate............................... 0.05 g............
glutamate.............................. 0.03 g............
glycine................................... 0.01 g............
isoleucine.............................. 0.01 g............ 0.87
leucine................................... 0.02 g............ 0.79
lysine..................................... 0.02 g............ 0.85
phenylalanine....................... 0.01 g............ 0.84
proline................................... 0.01 g............
serine.................................... 0.01 g............
threonine.............................. 0.01 g............ 0.81
tyrosine................................. 0.01 g............ 1.03
valine..................................... 0.01 g............ 0.68
Other
nutrient amount %DV
sugar alcohol......................... 0.79 g
sorbitol................................... 0.77 g
xylitol..................................... 0.01 g
organic acids......................... 764.11 mg
citric acid............................... 21.67 mg
lactic acid............................... 0.00 mg
malic acid............................... 742.44 mg


Pretty impressive isn’t it. If you would like to know about other natural whole foods and their nutrients check out the link on the left called nutrition values of whole foods.