Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Nance, canned, syrup, drained	Granny Smith Apples	Recommended Dietary Allowance
Energy	6.5% 189kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.39% 0.38g	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	34.8% 45.2g	20.8% 27g	130g per day for Men 19-50 years
Sugars	43% 31g	26.2% 19g	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	22.4% 16.2g	13.7% 9.92g	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	% 14.7g	% 5.28g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 3.83g	g per day for Men 19-50 years
Fiber	36.6% 14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	5.65% 0.073mg	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	NA	1.5% 5.95μg	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	24% 21.4mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Granny Smith Apples	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	6.84% 0.062mg	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	9.18% 0.73mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	3.8% 0.087mg	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% 14mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4% 149g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Granny Smith Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Nance, canned, syrup, drained versus 7 oz of Granny Smith Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs Granny Smith Apples:

• 7 oz of Raw Granny Smith Apples with skin contain 2.5 times more Vitamin B6 than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B6
• Both Nance, canned, syrup, drained as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3 in seven ounces.

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs Granny Smith Apples:

• 7 ounces of Nance, canned, syrup, drained have 8.4 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese and 1.6 times more Potassium than Granny Smith Apples.
• Both Nance, canned, syrup, drained and Granny Smith Apples contain similar levels of Water per seven ounces.
• 7 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Nance, canned, syrup, drained as well as Raw Granny Smith Apples with skin lack sufficient amounts of Phosphorus and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nance, canned, syrup, drained have 1.6 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fructose and 2.5 times more Fiber than Granny Smith Apples.
• Both Nance, canned, syrup, drained as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in seven ounces.