When of good quality, apples can be eaten raw with or without the peel. However, there are many valuable nutrients in the peel that you don’t want to miss out on.
General information:
From Wikipedia: “The apple tree (Malus pumila, commonly and erroneously called Malus domestica) is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. It is cultivated worldwide as a fruit tree, and is the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe, and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek and European Christian traditions. ...
There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Different cultivars are bred for various tastes and uses, including cooking, eating raw and cider production. Trees and fruit are prone to a number of fungal, bacterial and pest problems, which can be controlled by a number of organic and non-organic means.”
Culinary uses:
“Apples are often eaten raw. The whole fruit including the skin is suitable for human consumption except for the seeds, which may affect some consumers. The core is often not eaten and is discarded. Cultivars bred for raw consumption are termed dessert or table apples.
Apples can be canned or juiced. They are milled or pressed to produce apple juice, which may be drunk unfiltered (called apple cider in North America), or filtered. The juice can be fermented to make cider (called hard cider in North America), ciderkin, and vinegar. Through distillation, various alcoholic beverages can be produced, such as applejack, Calvados, and apfelwein. Apple seed oil and pectin may also be produced.”
Popular uses:
“Apples are an important ingredient in many desserts, such as apple pie, apple crumble, apple crisp and apple cake. They are often eaten baked or stewed, and they can also be dried and eaten or reconstituted (soaked in water, alcohol or some other liquid) for later use. When cooked, some apple cultivars easily form a puree known as apple sauce. Apples are also made into apple butter and apple jelly. They are also used (cooked) in meat dishes.
- In the UK, a toffee apple is a traditional confection made by coating an apple in hot toffee and allowing it to cool. Similar treats in the U.S. are candy apples (coated in a hard shell of crystallized sugar syrup), and caramel apples, coated with cooled caramel.
- Apples are eaten with honey at the Jewish New Year of Rosh Hashanah to symbolize a sweet new year.
- Farms with apple orchards may open them to the public, so consumers may themselves pick the apples they will purchase.
Sliced apples turn brown with exposure to air due to the conversion of natural phenolic substances into melanin upon exposure to oxygen. Different cultivars vary in their propensity to brown after slicing and the genetically engineered Arctic Apples do not brown. Sliced fruit can be treated with acidulated water to prevent this effect. Sliced apple consumption tripled in the US from 2004 to 2014 to 500 million apples annually due to its convenience.”
Organic production:
“Organic apples are commonly produced in the United States. Due to infestations by key insects and diseases, organic production is difficult in Europe. The use of pesticides containing chemicals, such as sulfur, copper, microorganisms, viruses, clay powders, or plant extracts (pyrethrum, neem) has been approved by the EU Organic Standing Committee to improve organic yield and quality. A light coating of kaolin, which forms a physical barrier to some pests, also may help prevent apple sun scalding.”
Toxicity of seeds:
“The seeds of apples contain small amounts of amygdalin, a sugar and cyanide compound known as a cyanogenic glycoside. Ingesting small amounts of apple seeds will cause no ill effects, but consumption of extremely large doses can cause adverse reactions. It may take several hours before the poison takes effect, as cyanogenic glycosides must be hydrolyzed before the cyanide ion is released.”
Interesting facts:
“Apple trees are large if grown from seed. Generally apple cultivars are propagated by grafting onto rootstocks, which control the size of the resulting tree.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
|
---|---|---|---|
Energy | 48 kcal 201 kJ | 2.4% Recommended daily allowance according to the GDA: 2000kcal | |
Fat/Lipids | 0.13 g | 0.2% Recommended daily allowance according to the GDA: 70g | |
Saturated Fats | 0.02 g | 0.1% Recommended daily allowance according to the GDA: 20g | |
Carbohydrates (inc.dietary fiber) | 13 g | 4.7% Recommended daily allowance according to the GDA: 270g | |
Sugars | 10 g | 11.2% Recommended daily allowance according to the GDA: 90g | |
Fiber | 1.3 g | 5.2% Recommended daily allowance according to the GDA: 25g | |
Protein/Albumin | 0.27 g | 0.5% Recommended daily allowance according to the GDA: 50g | |
Cooking Salt | n/a |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Elem | Potassium, K | 90 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Vit | Vitamin C (ascorbic acid) | 4.0 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vit | Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Min | Copper, Cu | 0.03 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Elem | Phosphorus, P | 11 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Vit | Riboflavin (vitamin B2) | 0.03 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Min | Manganese, Mn | 0.04 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Thiamine (vitamin B1) | 0.02 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Min | Iron, Fe | 0.07 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Elem | Magnesium, Mg | 4.0 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.01 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.03 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Threonine (Thr, T) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Leucine (Leu, L) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Valine (Val, V) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Tryptophan (Trp, W) | 0.00 g | < 0.1% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.01 g | < 0.1% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Methionine (Met, M) | 0.00 g | < 0.1% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Phenylalanine (Phe, F) | 0.01 g | < 0.1% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin C (ascorbic acid) | 4.0 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.02 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.03 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.09 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.07 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin K | 0.60 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin A, as RAE | 2.0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Vitamin E, as a-TEs | 0.05 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 90 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Phosphorus, P | 11 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Calcium, Ca | 5.0 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Magnesium, Mg | 4.0 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Sodium, Na | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.03 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.04 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 0.07 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.05 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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