I have 2 apples in my lunch pack
One for me one for you
Take it, you don't need to give anything back
In return I will only ask for you
Apples, raw, with skin |
100g | cup, quartered or chopped | cup slices | large (3-1/4" dia) | medium (3" dia) | small (2-3/4" dia) | extra small (2-1/2" dia) | NLEA serving | oz. | |
Unit weight (g) | 100 g | 125 g | 109 g | 223 g | 182 g | 149 g | 101 g | 154 g | 28 g |
Unit weight (oz.) | 3.53 oz. | 4.41 oz. | 3.84 oz. | 7.87 oz. | 6.42 oz. | 5.26 oz. | 3.56 oz. | 5.43 oz. | 1 oz. |
Calories | 52kcal | 65kcal | 57kcal | 116kcal | 95kcal | 77kcal | 53kcal | 80kcal | 14.7kcal |
Protein | 0.26g | 0.325g | 0.283g | 0.58g | 0.473g | 0.387g | 0.263g | 0.4g | 0.0737g |
Carbohydrate | 13.8g | 17.3g | 15.1g | 31g | 25g | 21g | 13.9g | 21g | 3.92g |
Fat | 0.17g | 0.213g | 0.185g | 0.379g | 0.309g | 0.253g | 0.172g | 0.262g | 0.0482g |
Fiber | 2.4g | 3g | 2.62g | 5.35g | 4.37g | 3.58g | 2.42g | 3.7g | 0.68g |
Cholesterol | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
Vitamin A | 54IU | 68IU | 59IU | 120IU | 98IU | 80IU | 55IU | 83IU | 15.3IU |
Vitamin D | |||||||||
Vitamin E | 0.18mg | 0.225mg | 0.196mg | 0.401mg | 0.328mg | 0.268mg | 0.182mg | 0.277mg | 0.051mg |
Vitamin K | 2.2mcg | 2.75mcg | 2.4mcg | 4.91mcg | 4mcg | 3.28mcg | 2.22mcg | 3.39mcg | 0.624mcg |
Vitamin C | 4.6mg | 5.75mg | 5.01mg | 10.3mg | 8.37mg | 6.85mg | 4.65mg | 7.08mg | 1.3mg |
B1 (Thiamin) | 0.017mg | 0.0213mg | 0.0185mg | 0.0379mg | 0.0309mg | 0.0253mg | 0.0172mg | 0.0262mg | 0.00482mg |
B2 (Riboflavin) | 0.026mg | 0.0325mg | 0.0283mg | 0.058mg | 0.0473mg | 0.0387mg | 0.0263mg | 0.04mg | 0.00737mg |
B3 (Niacin) | 0.091mg | 0.114mg | 0.0992mg | 0.203mg | 0.166mg | 0.136mg | 0.0919mg | 0.14mg | 0.0258mg |
B5 (Pantothenic acid) | 0.061mg | 0.0763mg | 0.0665mg | 0.136mg | 0.111mg | 0.0909mg | 0.0616mg | 0.0939mg | 0.0173mg |
B6 | 0.041mg | 0.0513mg | 0.0447mg | 0.0914mg | 0.0746mg | 0.0611mg | 0.0414mg | 0.0631mg | 0.0116mg |
Folate (Folic acid) | 3mcg | 3.75mcg | 3.27mcg | 6.69mcg | 5.46mcg | 4.47mcg | 3.03mcg | 4.62mcg | 0.85mcg |
B12 | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg |
Choline | 3.4mg | 4.25mg | 3.71mg | 7.58mg | 6.19mg | 5.07mg | 3.43mg | 5.24mg | 0.964mg |
Biotin | |||||||||
Calcium | 6mg | 7.5mg | 6.54mg | 13.4mg | 10.9mg | 8.94mg | 6.06mg | 9.24mg | 1.7mg |
Iron | 0.12mg | 0.15mg | 0.131mg | 0.268mg | 0.218mg | 0.179mg | 0.121mg | 0.185mg | 0.034mg |
Magnesium | 5mg | 6.25mg | 5.45mg | 11.2mg | 9.1mg | 7.45mg | 5.05mg | 7.7mg | 1.42mg |
Phosphorus | 11mg | 13.8mg | 12mg | 25mg | 20mg | 16.4mg | 11.1mg | 16.9mg | 3.12mg |
Zinc | 0.04mg | 0.05mg | 0.0436mg | 0.0892mg | 0.0728mg | 0.0596mg | 0.0404mg | 0.0616mg | 0.0113mg |
Copper | 0.027mg | 0.0338mg | 0.0294mg | 0.0602mg | 0.0491mg | 0.0402mg | 0.0273mg | 0.0416mg | 0.00765mg |
Manganese | 0.035mg | 0.0438mg | 0.0382mg | 0.0781mg | 0.0637mg | 0.0522mg | 0.0354mg | 0.0539mg | 0.00992mg |
Selenium | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg | 0mcg |
Fluoride | 3.3mcg | 4.13mcg | 3.6mcg | 7.36mcg | 6.01mcg | 4.92mcg | 3.33mcg | 5.08mcg | 0.936mcg |
Potassium | 107mg | 134mg | 117mg | 239mg | 195mg | 159mg | 108mg | 165mg | 30mg |
Sodium (Na) | 1mg | 1.25mg | 1.09mg | 2.23mg | 1.82mg | 1.49mg | 1.01mg | 1.54mg | 0.283mg |
Histidine | 0.005g | 0.00625g | 0.00545g | 0.0112g | 0.0091g | 0.00745g | 0.00505g | 0.0077g | 0.00142g |
Isoleucine | 0.006g | 0.0075g | 0.00654g | 0.0134g | 0.0109g | 0.00894g | 0.00606g | 0.00924g | 0.0017g |
Leucine | 0.013g | 0.0163g | 0.0142g | 0.029g | 0.0237g | 0.0194g | 0.0131g | 0.02g | 0.00369g |
Lysine | 0.012g | 0.015g | 0.0131g | 0.0268g | 0.0218g | 0.0179g | 0.0121g | 0.0185g | 0.0034g |
Methionine | 0.001g | 0.00125g | 0.00109g | 0.00223g | 0.00182g | 0.00149g | 0.00101g | 0.00154g | 0.000283g |
Phenylalanine | 0.006g | 0.0075g | 0.00654g | 0.0134g | 0.0109g | 0.00894g | 0.00606g | 0.00924g | 0.0017g |
Threonine | 0.006g | 0.0075g | 0.00654g | 0.0134g | 0.0109g | 0.00894g | 0.00606g | 0.00924g | 0.0017g |
Tryptophan | 0.001g | 0.00125g | 0.00109g | 0.00223g | 0.00182g | 0.00149g | 0.00101g | 0.00154g | 0.000283g |
Valine | 0.012g | 0.015g | 0.0131g | 0.0268g | 0.0218g | 0.0179g | 0.0121g | 0.0185g | 0.0034g |
EPA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
DHA (Omega 3) | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg | 0mg |
GLA (Omega 6) | |||||||||
Alpha Linolenic acid (may turn into Omega 3) | |||||||||
Linoleic Acid (may turn into Omega 6) | |||||||||
Betaine | 0.1mg | 0.125mg | 0.109mg | 0.223mg | 0.182mg | 0.149mg | 0.101mg | 0.154mg | 0.0283mg |
Unit | Weight (g) | Weight (oz.) |
g | 1 g | 0.0353 oz. |
cup, quartered or chopped | 125 g | 4.41 oz. |
cup slices | 109 g | 3.84 oz. |
large (3-1/4" dia) | 223 g | 7.87 oz. |
medium (3" dia) | 182 g | 6.42 oz. |
small (2-3/4" dia) | 149 g | 5.26 oz. |
extra small (2-1/2" dia) | 101 g | 3.56 oz. |
NLEA serving | 154 g | 5.43 oz. |
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