Comparing Nutrients in 1 kilogram Apples, dried, sulfured, stewed, without added sugar VS Frozen Apples

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Frozen Apples	Recommended Dietary Allowance
Energy	19.7% 570kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	95% 123g	130g per day for Men 19-50 years
Sugars	184% 133g	139% 101g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	34.2% 13g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Frozen Apples	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Frozen Apples	Recommended Dietary Allowance
Calcium	3% 30mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.3% 3.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	73.5% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	22.7% 841g	23.5% 869g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples, dried, sulfured, stewed, without added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, without added sugar have 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 10 times more Vitamin C than Frozen Apples.
• While Frozen Apples contain 2.2 times more Vitamin B1 than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Apples have similar amounts of Vitamin B5 per 1 kg.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples, dried, sulfured, stewed, without added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, without added sugar have 1.8 times more Iron, 1.4 times more Potassium and 6.7 times more Sodium than Frozen Apples.
• While Frozen Apples contain 1.3 times more Copper and 8 times more Manganese than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Apples have similar amounts of Phosphorus and Water per 1 kg.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Apples, dried, sulfured, stewed, without added sugar have 1.2 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Frozen Apples.
• While Frozen Apples contain 4.3 times more Omega 3 than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Apples have similar amounts of Energy per 1 kg.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 kg.