Comparing Nutrients in 300 calories Apples, dried, sulfured, stewed, without added sugar VS Frozen Apples

Weight per 300 calories

• Apples, dried, sulfured, stewed, without added sugar: 526g
• Frozen Apples: 625g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Apples, dried, sulfured, stewed, without added sugar or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	62% 80.6g	59% 77g	130g per day for Men 19-50 years
Sugars	97% 70g	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	27.7% 10.5g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	2.07% 1.16g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	6.77% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	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	5.85% 5.26mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	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	1.58% 15.8mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	21.7% 1.74mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.46% 18.8mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	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	6.77% 47.4mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	12% 443g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apples, dried, sulfured, stewed, without added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, without added sugar have 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 8.4 times more Vitamin C than Frozen Apples.
• While Frozen Apples contain 2.6 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 300 kcal.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apples, dried, sulfured, stewed, without added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, without added sugar have 1.5 times more Iron and 5.6 times more Sodium than Frozen Apples.
• While Frozen Apples contain 1.6 times more Copper and 9.6 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 Magnesium, Phosphorus, Potassium and Water per 300 kcal.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Calcium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Apples, dried, sulfured, stewed, without added sugar have 1.3 times more Fiber than Frozen Apples.
• While Frozen Apples contain 5 times more Omega 3 and 1.5 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Apples have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.