Apple Benefits: Rich in minerals, fiber, and vitamins, apples are a “miracle fruit” with many health benefits. Eating apples with the skin is recommended as it provides additional benefits. Apples contain vitamin C and are a reliable source of potassium. They can be refrigerated for up to two weeks. However, be cautious of apple seeds, as they contain toxic substances that can be harmful if consumed in copious quantities, particularly for young children. Nutritional values per 100 g of Apple: Energy: 52 Kcal Protein: 0.26 g Carbohydrates: 13.81 g Fat: 0.17 g Vitamin C: 4.6 mg Potassium: 107 mg Fiber: 2.4 g.