Comparing Nutrients in 5 ounces Frozen Apples VS Frozen Apples, heated

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples	2%	5%	93%
Frozen Apples, heated	2%	6%	92%

Macro Nutrients

	Frozen Apples	Frozen Apples, heated	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	13% 17g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	4.85% 1.84g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples	Frozen Apples, heated	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.37% 0.06mg	0.38% 0.061mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	3.5% 0.045mg	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	0.35% 1.4μg	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	0.16% 0.14mg	0.63% 0.57mg	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

	Frozen Apples	Frozen Apples, heated	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	10.2% 0.092mg	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	3.2% 0.26mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9% 0.21mg	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	3.2% 109mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Apples vs Frozen Apples, heated:

Both Frozen Apples and Frozen Apples, heated have similar amounts of vitamins per 5 oz
• Both Frozen Apples and Frozen Apples, heated have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Apples as well as Frozen Apples, heated have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Apples vs Frozen Apples, heated:

Both Frozen Apples and Frozen Apples, heated have similar amounts of minerals per 5 oz
• Both Frozen Apples and Frozen Apples, heated have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Frozen Apples as well as Frozen Apples, heated have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Frozen Apples and Frozen Apples, heated have similar amounts of macro-nutrients per 5 oz
• Both Frozen Apples and Frozen Apples, heated have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Frozen Apples as well as Frozen Apples, heated have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.