Comparing Nutrients in 5 ounces Frozen Nance VS 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	3.57% 103kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	0.22% 0.21g	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	18.5% 24g	15% 19.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	19.6% 14.2g	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	9.25% 6.7g	12% 8.65g	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	% 5.07g	% 2.65g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.93g	g per day for Men 19-50 years
Fiber	28% 10.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	5.56% 0.072mg	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	2.83% 11.3μg	1.06% 4.25μg	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	146% 131mg	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	12% 1.77mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	4.72% 0.043mg	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	6.73% 0.54mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	2.16% 0.05mg	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	2.02% 14mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Golden Delicious Apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Nance versus 5 oz of Golden Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Nance vs Golden Delicious Apples:

• 5 ounces of Frozen Nance have 2.4 times more Vitamin B5, 2.7 times more Vitamin B9, 6.9 times more Vitamin E and 6.6 times more Vitamin K than Golden Delicious Apples.
• While 5 oz of Raw Golden Delicious Apples with skin contain 1.4 times more Vitamin B2 and 2.4 times more Vitamin B6 than Frozen Nance.
• 5 ounces of Frozen Nance have insufficient amounts of Vitamin B2 and Vitamin B6
• 5 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in five ounces.

Comparing minerals per 5 ounces for Frozen Nance vs Golden Delicious Apples:

• 5 ounces of Frozen Nance have 7.7 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 7.1 times more Manganese and 2.4 times more Potassium than Golden Delicious Apples.
• Both Frozen Nance and Golden Delicious Apples contain similar levels of Water per five ounces.
• 5 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Nance have 1.3 times more Energy, 1.2 times more Carbohydrate and 3.1 times more Fiber than Golden Delicious Apples.
• While 5 oz of Raw Golden Delicious Apples with skin contain 1.3 times more Fructose than Frozen Nance.
• Both Frozen Nance and Golden Delicious Apples offer comparable quantities of Sugars per five ounces.
• 5 ounces of Golden Delicious Apples provide inadequate amounts of Energy
• Both Frozen Nance as well as Raw Golden Delicious Apples with skin provide inadequate amounts of Protein in five ounces.