Comparing Nutrients in 300 calories Apples, dried, sulfured, stewed, with added sugar VS Frozen Apples

Weight per 300 calories

• Apples, dried, sulfured, stewed, with added sugar: 361g
• Frozen Apples: 625g

Apples, dried, sulfured, stewed, with added sugar have 1.7 times more energy per 100g than Frozen Apples. It has average energy density when compared to other foods. Frozen Apples having low energy density.

Which food has more nutrients per 300 calories - Apples, dried, sulfured, stewed, with added sugar or Frozen Apples?

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Frozen Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	18% 6.87g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.4% 3.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	6.77% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16.3% 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	0% 0μg	1.56% 6.25μg	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	3.6% 3.25mg	0.69% 0.63mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, with added sugar	Frozen Apples	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40.3% 0.36mg	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	14% 1.12mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.46% 18.8mg	420mg per day for Men 19-50 years
Manganese	3.14% 0.072mg	46% 1.06mg	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	4.13% 29mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	NA	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	4.58% 68.7mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	7.7% 285g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apples, dried, sulfured, stewed, with added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, with added sugar have 5.2 times more Vitamin C than Frozen Apples.
• While Frozen Apples contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Frozen Apples have similar amounts of Vitamin B2 per 300 kcal.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apples, dried, sulfured, stewed, with added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, with added sugar have 3.7 times more Sodium than Frozen Apples.
• While Frozen Apples contain 2.4 times more Copper, 1.7 times more Magnesium, 14.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Water than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Frozen Apples have similar amounts of Iron per 300 kcal.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Calcium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Apples contain 7.3 times more Omega 3 and 2.4 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Frozen Apples have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.