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Nutrition

 
Calories 100
25 grams
Sugars 10.39
Dietary Fiber 4 grams
0.17 g
0.26 g
Vitamins Quantity%DV
Vitamin A equiv.

0%

3 μg

0%

27 μg

29 μg
Thiamine (B1)
1%

0.017 mg

Riboflavin (B2)
2%

0.026 mg

Niacin (B3)
1%

0.091 mg

Pantothenic acid (B5)
1%

0.061 mg

Vitamin B6
3%

0.041 mg

Folate (B9)
1%

3 μg

Vitamin C
6%

4.6 mg

Vitamin E
1%

0.18 mg

Vitamin K
2%

2.2 μg

Minerals Quantity%DV
Calcium
1%

6 mg

Iron
1%

0.12 mg

Magnesium
1%

5 mg

Manganese
2%

0.035 mg

Phosphorus
2%

11 mg

Potassium
2%

107 mg

Sodium
0%

1 mg

Zinc
0%

0.04 mg

Other constituents Quantity
Water 85.56 g

Percentages are roughly approximated using US recommendations for adults.

 

 

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Fiber

Apples are high in fiber—both insoluble and soluble. A single medium-sized apple contains about four grams of fiber…17%DV.

 

 

 

Fiber helps manage blood pressure, reduces the risk of cardiovascular disease, helps you stay “full” and as a result helping you lose weight, lowering blood sugar levels and boosting digestive function.

 

 

 

Insoluble fiber provides bulk in the intestinal tract and helps food move quickly through the digestive system…soluble fiber helps prevent cholesterol from building up in the lining of blood vessels, meaning that it can help prevent atherosclerosis and heart disease.

 

 

 

 

 

 

 

 

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Vitamins and Minerals

The two key vitamins and minerals in apples are vitamin C and potassium.

 

 

 

Vitamin C, which as we already know, can really boost the immune system and help defend the body from infections and diseases…as well as protect the health of your heart.

 

 

 

Potassium, which may benefit heart health when consumed in high amounts.

 

 

 

Apples also provide 2–4% of the RDI for other vitamins and minerals—including manganese, iron, copper, and the vitamins A, E, B1, B2, and B6.

Antioxidants

Apples contain many different antioxidants, including…

 

 

 

Catechin…a natural antioxidant also found in green tea that has been shown to improve brain and muscle function.

 

 

 

Chlorogenic acid…another natural antioxidant also found in coffee that has been found to lower blood sugar and cause weight loss.

 

 

 

Quercetin…an antioxidant also found in many other plant foods that has anti-inflammatory, antiviral, anticancer, and antidepressant effects.