Comparing Nutrients in 1 kilogram Golden Delicious Apples VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Energy	19.7% 570kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	131% 170g	130g per day for Men 19-50 years
Sugars	138% 100g	115% 83g	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	84% 61g	65.2% 47.3g	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	% 18.7g	% 35.8g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	197% 75g	38g per day for Men 19-50 years
Protein	5% 2.8g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	16% 0.21mg	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	7.5% 30μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1028% 925mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	6% 60mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	45.6% 0.41mg	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	16.3% 1.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	108% 2.48mg	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	14.3% 100mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23% 858g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Frozen Nance per 1 kg

Compare the macro and micronutrient content in 1 kg of Golden Delicious Apples versus 1 kg of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Golden Delicious Apples vs Frozen Nance:

• 1 kilogram of Golden Delicious Apples has 1.4 times more Vitamin B2 and 2.4 times more Vitamin B6 than Frozen Nance.
• While 1 kg of Frozen Nance contains 2.4 times more Vitamin B5, 2.7 times more Vitamin B9, 6.9 times more Vitamin E and 6.6 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 1 kilogram of Golden Delicious Apples have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Frozen Nance have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in one kilogram.

Comparing minerals per 1 kilogram for Golden Delicious Apples vs Frozen Nance:

• 1 kg of Frozen Nance contains 7.7 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 7.1 times more Manganese and 2.4 times more Potassium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance contain similar levels of Water per one kilogram.
• 1 kilogram of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Golden Delicious Apples has 1.2 times more Sugars and 1.3 times more Fructose than Frozen Nance.
• While 1 kg of Frozen Nance contains 1.3 times more Energy and 3.1 times more Fiber than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Golden Delicious Apples provide inadequate amounts of Energy
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance provide inadequate amounts of Protein in one kilogram.