Comparing Nutrients in 7 ounces Boiled Skinless Apples VS Frozen Apples

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Boiled Skinless Apples	Frozen Apples	Recommended Dietary Allowance
Energy	3.63% 105kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	21% 27g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	30% 22g	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	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	0.52% 0.083mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	0.5% 2μg	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	0.44% 0.4mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Skinless Apples	Frozen Apples	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	4.7% 0.38mg	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	10% 0.23mg	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	5.14% 175mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	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	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Skinless Apples VS Frozen Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Skinless Apples vs Frozen Apples:

• 7 ounces of Boiled Skinless Apples have 1.3 times more Vitamin B6 than Frozen Apples.
• Both Boiled Raw Apples Without Skin as well as Frozen Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Skinless Apples vs Frozen Apples:

• 7 oz of Frozen Apples contain 1.7 times more Copper and 1.4 times more Manganese than Boiled Raw Apples Without Skin.
• Both Boiled Skinless Apples and Frozen Apples contain similar levels of Iron, Potassium and Water per seven ounces.
• Both Boiled Raw Apples Without Skin as well as Frozen Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Skinless Apples have 1.8 times more Fiber than Frozen Apples.
• Both Boiled Skinless Apples and Frozen Apples offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Boiled Raw Apples Without Skin as well as Frozen Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.