A medium apple — with a measurement of around 3 inches (7.6 centimeters) — approaches 1.5 cups of organic product. Two cups of natural product day by day are suggested on a 2,000-calorie diet. One medium apple — 6.4 ounces or 182 grams — offers the accompanying supplements (1Trusted Source):

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Nutrient C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Nutrient K: 5% of the RDI

Likewise, a similar serving gives 2–4% of the RDI for manganese, copper, and the nutrients An, E, B1, B2, and B6. Apples are likewise a rich wellspring of polyphenols. While nourishment marks don't list these plant mixes, they're likely answerable for a significant number of the medical advantages. To benefit from apples, leave the skin on — it contains half of the fiber and a significant number of the polyphenols.

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