Comparing Nutrients in 300 calories Frozen Nance VS Golden Delicious Apples

Weight per 300 calories

• Frozen Nance: 411g
• Golden Delicious Apples: 526g

Frozen Nance has 1.3 times more energy per 100g than Golden Delicious Apples. It has average energy density when compared to other foods. Raw Golden Delicious Apples with skin having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Nance or Golden Delicious Apples?

Macros Ratio

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

Macro Nutrients

	Frozen Nance	Golden Delicious Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.77g	0.81% 0.79g	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	53.6% 69.7g	55% 71.6g	130g per day for Men 19-50 years
Sugars	47% 34g	73% 53g	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	27% 19.4g	44.3% 32g	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	% 14.7g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	81% 31g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	1.83% 16.4μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.14% 0.062mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.45% 1.2mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	20.6% 0.27mg	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	8.2% 33μg	3.95% 15.8μg	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	422% 380mg	NA	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	34.2% 5.14mg	6.3% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.8% 49μg	7.9% 9.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	19% 189mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	17.5% 0.16mg	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	19.5% 1.56mg	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	8% 0.18mg	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	5.87% 41mg	7.5% 52.6mg	700mg per day for Men 19-50 years
Potassium	29.5% 1003mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.3mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	8.96% 331g	12.2% 452g	3700g per day for Men 19-50 years

Frozen Nance VS Golden Delicious Apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Nance or Golden Delicious Apples?

Lets compare vitamin content per 300 calories of Frozen Nance vs Golden Delicious Apples:

• 300 calories of Frozen Nance have 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 5.4 times more Vitamin E and 5.2 times more Vitamin K than Golden Delicious Apples.
• While 300 kcal of Raw Golden Delicious Apples with skin contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.1 times more Vitamin B6 than Frozen Nance.
• 300 calories of Frozen Nance have insufficient amounts of Vitamin B1 and Vitamin B2
• 300 calories of Golden Delicious Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Frozen Nance vs Golden Delicious Apples:

• 300 calories of Frozen Nance have 6 times more Calcium, 2.3 times more Iron, 3.1 times more Magnesium, 5.5 times more Manganese and 1.9 times more Potassium than Golden Delicious Apples.
• While 300 kcal of Raw Golden Delicious Apples with skin contain 1.3 times more Phosphorus and 1.4 times more Water than Frozen Nance.
• Both Frozen Nance and Golden Delicious Apples contain similar levels of Copper per 300 calories.
• 300 calories of Frozen Nance lack sufficient amounts of Phosphorus
• 300 calories of Golden Delicious Apples lack sufficient amounts of Calcium
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Nance have 2.4 times more Fiber than Golden Delicious Apples.
• While 300 kcal of Raw Golden Delicious Apples with skin contain 1.5 times more Sugars and 1.7 times more Fructose than Frozen Nance.
• Both Frozen Nance and Golden Delicious Apples offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin provide inadequate amounts of Protein in 300 calories.