Comparing Nutrients in 7 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	5.68% 165kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	9.92% 3.77g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	0.52% 0.083mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	5.2% 0.067mg	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	0.5% 2μg	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	2% 1.8mg	0.22% 0.2mg	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	0.6% 5.95mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	12.8% 0.12mg	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	7.7% 0.62mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	14.6% 0.34mg	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	2.27% 16mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.22% 156g	4.66% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Apples, dried, sulfured, stewed, with added sugar as well as Frozen Apples have insufficient amounts of Calcium, Magnesium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.