Comparing Nutrients in 5 ounces Apples, dried, sulfured, stewed, with added sugar VS 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	4.06% 118kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	7.1% 2.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	0.37% 0.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	3.7% 0.048mg	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	0.35% 1.4μg	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	1.4% 1.28mg	0.16% 0.14mg	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	0.43% 4.25mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	9.13% 0.082mg	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	5.5% 0.44mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	10.4% 0.24mg	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	1.6% 11.3mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3% 112g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Apples, dried, sulfured, stewed, with added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, with added sugar have 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 9 times more Vitamin C than Frozen Apples.
• While Frozen Apples contain 2.2 times more Vitamin B1 than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Frozen Apples have similar amounts of Vitamin B5 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Apples, dried, sulfured, stewed, with added sugar vs Frozen Apples:

• Apples, dried, sulfured, stewed, with added sugar have 1.7 times more Iron, 1.3 times more Potassium and 6.3 times more Sodium than Frozen Apples.
• While Frozen Apples contain 1.4 times more Copper and 8.5 times more Manganese than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Frozen Apples have similar amounts of Phosphorus and Water per 5 oz.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Calcium, Magnesium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Apples, dried, sulfured, stewed, with added sugar have 1.7 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Fiber than Frozen Apples.
• While Frozen Apples contain 4.3 times more Omega 3 than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.