Comparing Nutrients in 100 grams Granny Smith Apples VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Granny Smith Apples	Frozen Nance	Recommended Dietary Allowance
Energy	2% 58kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.2% 1.16g	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	10.5% 13.6g	13% 17g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	11.5% 8.3g	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	6.9% 5g	6.52% 4.73g	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	% 2.66g	% 3.58g	g per day for Men 19-50 years
Sucrose	% 1.93g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	0.79% 0.44g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.79% 0.13mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	1.6% 0.021mg	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	0.75% 3μg	2% 8μg	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	103% 93mg	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	1.2% 0.18mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	4.56% 0.041mg	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	1.88% 0.15mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	10.8% 0.25mg	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	1.7% 12mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Frozen Nance per 100 g

Compare the macro and micronutrient content in 100 g of Granny Smith Apples versus 100 g of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Granny Smith Apples vs Frozen Nance:

• 100 grams of Granny Smith Apples have 1.8 times more Vitamin B6 than Frozen Nance.
• While 100 g of Frozen Nance contain 3.2 times more Vitamin B5, 2.7 times more Vitamin B9, 6.9 times more Vitamin E and 3.7 times more Vitamin K than Raw Granny Smith Apples with skin .
• 100 grams of Granny Smith Apples have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 100 grams of Frozen Nance have insufficient amounts of Vitamin B6
• Both Raw Granny Smith Apples with skin as well as Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 in 100 grams.

Comparing minerals per 100 grams for Granny Smith Apples vs Frozen Nance:

• 100 g of Frozen Nance contain 9.2 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 5.6 times more Manganese and 2 times more Potassium than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Frozen Nance contain similar levels of Water per 100 grams.
• 100 grams of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Raw Granny Smith Apples with skin as well as Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Nance contain 1.3 times more Energy and 2.7 times more Fiber than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Frozen Nance offer comparable quantities of Carbohydrate, Sugars and Fructose per 100 grams.
• Both Raw Granny Smith Apples with skin as well as Frozen Nance provide inadequate amounts of Protein in 100 grams.