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apple fruit green pile table wood healthy organic natural fresh crisp tart sweet juicy refreshing nutritious antioxidant fiber vitamin C potassium calcium magnesium phosphorus iron zinc copper manganese selenium fluoride dietary fiber soluble fiber insoluble fiber pectin hemicellulose cellulose lignin polyphenols flavonoids anthocyanins catechins procyanidins quercetin resveratrol ellagic acid chlorogenic acid gallic acid