Comparing Nutrients in 7 ounces Golden Delicious Apples VS Frozen Nance

Macros Ratio

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

Macro Nutrients

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Energy	3.9% 113kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.37% 2.3g	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	20.8% 27g	26% 33.7g	130g per day for Men 19-50 years
Sugars	27.5% 20g	22.7% 16.5g	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	16.7% 12g	13% 9.4g	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	% 3.7g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.2% 0.042mg	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	1.5% 5.95μg	3.97% 16μg	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	NA	204% 184mg	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	2.4% 0.36mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	9.04% 0.081mg	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	3.22% 0.26mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	21.4% 0.49mg	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	2.83% 20mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Frozen Nance per 7 oz

Compare the macro and micronutrient content in 7 oz of Golden Delicious Apples versus 7 oz of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Golden Delicious Apples vs Frozen Nance:

• 7 ounces of Golden Delicious Apples have 1.4 times more Vitamin B2 and 2.4 times more Vitamin B6 than Frozen Nance.
• While 7 oz of Frozen Nance contain 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 Raw Golden Delicious Apples with skin.
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in seven ounces.

Comparing minerals per 7 ounces for Golden Delicious Apples vs Frozen Nance:

• 7 oz of Frozen Nance contain 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 Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance contain similar levels of Water per seven ounces.
• 7 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Delicious Apples have 1.2 times more Sugars and 1.3 times more Fructose than Frozen Nance.
• While 7 oz of Frozen Nance contain 1.3 times more Energy and 3.1 times more Fiber than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Golden Delicious Apples provide inadequate amounts of Energy
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance provide inadequate amounts of Protein in seven ounces.