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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Fruits

Apples

1 medium apple · 180 g per serving
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Stands out per serving
  • Riboflavin (B2)10%
  • Potassium5%
  • Copper5%
  • Vitamin B65%
  • Riboflavin (B2)10%
  • Potassium5%
  • Copper5%
  • Vitamin B65%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
No data
Vitamin D
No data
Vitamin E
No data
Vitamin K
No data

Water-soluble vitamins

Vitamin C
No data
Thiamin (B1)
1%
Riboflavin (B2)
10%
Niacin (B3)
<1%
Pantothenic acid (B5)
No data
Vitamin B6
5%
Folate (B9)
No data
Vitamin B12
No data
Choline
No data

Minerals

Calcium
<1%
Iron
0%
Magnesium
2%
Phosphorus
2%
Potassium
5%
Zinc
<1%
Copper
5%
Manganese
3%
Selenium
No data
Not a source of: Iron (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Iron (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.