Comparing Nutrients in 1 pound 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	8.9% 259kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.42% 5.26g	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	47.5% 61.7g	59.2% 77g	130g per day for Men 19-50 years
Sugars	63% 45.5g	52% 37.7g	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	38% 27.7g	29.6% 21.5g	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	% 8.5g	% 16.2g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	89.5% 34g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	7.33% 0.095mg	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	3.4% 13.6μg	9.07% 36.3μg	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	466% 420mg	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	5.44% 0.82mg	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	20.7% 0.19mg	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	7.37% 0.59mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	49% 1.12mg	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	6.48% 45.4mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.9% 366g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Golden Delicious Apples has 1.4 times more Vitamin B2 and 2.4 times more Vitamin B6 than Frozen Nance.
• While 1 lb 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 pound of Golden Delicious Apples have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Delicious Apples has 1.2 times more Sugars and 1.3 times more Fructose than Frozen Nance.
• While 1 lb 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 pound.
• 1 pound 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 pound.