Comparing Nutrients in 7 ounces Red Delicious Apples VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Red Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Energy	4.04% 117kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	21.5% 28g	26% 33.7g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	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% 11.7g	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	% 5.38g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	39% 15g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red 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	2.5% 0.03mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	3.18% 0.48mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	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	2.73% 0.22mg	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	2.93% 0.067mg	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	3.4% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	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	0.13% 2mg	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	4.58% 169g	4.33% 160g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red 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 Red Delicious Apples vs Frozen Nance:

• 7 ounces of Red Delicious Apples have 1.6 times more Vitamin B6 than Frozen Nance.
• While 7 oz of Frozen Nance contain 3.5 times more Vitamin B5, 2.7 times more Vitamin B9, 5.2 times more Vitamin E and 4.6 times more Vitamin K than Raw Red Delicious Apples with skin .
• 7 ounces of Red Delicious Apples have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B6
• Both Raw Red Delicious Apples with skin as well as Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 in seven ounces.

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

• 7 oz of Frozen Nance contain 7.7 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 4 times more Magnesium, 7.3 times more Manganese and 2.3 times more Potassium than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Frozen Nance contain similar levels of Water per seven ounces.
• 7 ounces of Red Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Raw Red 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 Red Delicious Apples have 1.3 times more Sugars and 1.2 times more Fructose than Frozen Nance.
• While 7 oz of Frozen Nance contain 3.3 times more Fiber than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Frozen Nance offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Red Delicious Apples with skin as well as Frozen Nance provide inadequate amounts of Protein in seven ounces.