Pumpkin seeds are high in zinc, good for the immune system.
NutriVals is a free database of Nutrition Facts.



Apples are a nutritious and delicious fruit that can provide many health benefits when included in a balanced diet. However, it is important to wash apples thoroughly before eating them to remove any harmful chemicals, and to choose unprocessed apples whenever possible to maximize their nutritional value.


  • Apples are a good source of dietary fiber, with one medium-sized apple providing about 4 grams of fiber. This fiber is mostly found in the skin of the apple, so be sure to eat the skin for maximum benefits.
  • Apples are a good source of vitamins C and K, as well as various B-complex vitamins. These vitamins are important for maintaining good health and supporting the immune system.
  • Apples contain antioxidants, which are compounds that can help protect the body against damage from free radicals. These free radicals are molecules that can damage cells and DNA, leading to the development of chronic diseases such as cancer and heart disease.
  • Apples have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels. This makes them a good choice for people with diabetes or those trying to control their blood sugar levels.
  • Apples are also low in calories, with one medium-sized apple containing only about 95 calories. This makes them a great snack for people trying to lose weight or maintain a healthy weight.


  • Some people may be allergic to apples or have other dietary restrictions that prevent them from eating apples.
  • Apples are often treated with chemicals, such as pesticides and wax, to protect them from pests and extend their shelf life. These chemicals can be harmful if ingested, so it is important to wash apples thoroughly before eating them.
  • Apples are often processed and packaged in a way that reduces their nutritional value. For example, applesauce and apple juice are often made from apples that have been peeled, which removes the skin and reduces the amount of fiber in the final product.

Apple is a food in the "Fruit" category and it is high in carbohydrates. It is a food with a very low energy density: 100g provide about 2% of the recommended daily energy intake. Apple as a high content of , which is why its daily consumption should be limited. The most present mineral is Potassium (K) and in 100g it contains enough Copper (Cu) to provide 2% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Riboflavin (B2) to provide 5% of the daily requirement.

Glycemic Index: 38/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 59 kcal
246 kJ
Water 64.5 g
65 ml
Protein 0.27 g 1%
Carbohydrate 14 g 5%
Sugars 12.2 g 24%
Fiber 2 g 7%
Fat 0.2 g 0%


Calcium (Ca) 5 mg 0%
Magnesium (Mg) 4.7 mg 1%
Phosphorus (P) 9 mg 1%
Potassium (K) 95 mg 2%
Sodium (Na) 1 mg 0%
Zinc (Zn) 0.02 mg 0%
Copper (Cu) 0.024 mg 3%
Manganese (Mn) 0.029 mg 1%


Thiamin (B1) 0.009 mg 1%
Riboflavin (B2) 0.066 mg 5%
Niacin (B3) 0.09 mg 1%
Pyridoxine (B6) 0.021 mg 1%
Folate (B9) 0.006 mg 2%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Apple is high in carbohydrates.

Carbohydrates: 96.8%
Fats: 1.4%
Proteins: 1.9%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine