Knowing the nutritional values of the foods you like the best makes it a lot easier to make choices when you are out grocery shopping. Let us help you find the answers that you are looking for when it comes to some of your favorite foods.

Green VS Red Apples:

Soluble fiber is one of the main nutrients that we have to gain from consuming apples. Both varieties feature flesh that is full of soluble fiber. Just below the skin of both varieties are vitamin C and the antioxidant quercetin. Either one of these types of apples are equally as good for you. Choose your favorite based on the flavor and texture that you would prefer to eat. Just make sure that you leave the peels on so you do not miss valuable nutrients.

Canned Salmon VS Canned Tuna:

When comparing a 100 gram serving of salmon to tuna it is found that the canned salmon provides 1.4 grams of omega-3s while canned tuna only has 0.2 grams of omega-3s. The canning process removes these essential fats. Both of these items are high in protein. Since tuna has less fat than salmon it is also lower in calories. Tuna contains 115 calories per 100 grams of canned meat while canned salmon has 150 calories for the same amount. If you want to increase the amount of omega-3s that you consume, canned salmon should be your first choice.

French dressing VS Mayonnaise:

Mayonnaise has a bad reputation due to the amount of calories and fat that it contains. French dressing is not really much better. Both are low in saturated fat and made with vegetable oil. A tablespoon of mayonnaise contains 11.3 grams of fat and 104 calories while French dressing contains 10.8 grams of fat and 98 calories.

Since the fat and calorie counts of both are comparable, choose your preference and use it sparingly. Reduce fat varieties of both are available if you are trying to lose weight. It is always a good idea to measure dressing versus pouring them on your salad because four tablespoons of dressing can be as many as 400 calories.

Sugar VS Honey:

Honey offers a lower GI (glycemic index) than sugar does. What this means is that after eating honey your blood sugar rate will raise slower than after you consume honey. Honey also has fewer calories than sugar with 288 calories per 100 grams versus 394 calories in the same amount of sugar.

When comparing the two by volume instead of weight one teaspoon of sugar weighs 4 grams and has only 16 calories while one teaspoon of honey weighs 8 grams and has 23 calories. For this reason, honey is not always the low calorie choice. The health benefits of honey that are most often reported are not seen in runny honey but are usually only linked to specific brands such as Manuka honey.

Frozen VS Fresh Vegetables:

Most people think that frozen vegetables are second best to fresh vegetables. This could not be further from the truth. Quick freeze effectively locks in the water-soluble vitamins including folate and vitamin C. These two nutrients can be very easily destroyed by storage, heat and sun. There is normally very little difference between the two and, in fact, frozen can sometimes be healthier than fresh. Frozen peas, for example, have 14 mg of vitamin C in an 80-gram serving and 62 mcg of folate. For the same serving size of fresh peas, you will find 19 mg of vitamin C and only 50 mcg of folate, if we assume that the vegetables have not been in storage for a great length of time. The freezing process does not harm certain antioxidants including lutein.

When it comes to vegetables, what matters the most is that you reach the targeted five per day in the way that works the best for you using both fresh and frozen foods. These same rules apply to fruit.

Instant Coffee VS Filtered Coffee:

Instant coffee features 100 mg of caffeine for every 260 ml mug. Filter coffee has more with 140 mg in each mug of the same size. There have been claims in the past stating that caffeine causes dehydration but this has never been proven a fact when coffee is consumed in moderation. There is also no evidence that it increases the risk for stroke or heart attack. Coffee can be counted toward your daily fluid intake.

Stay tuned for our next post – it becomes more interesting than that! Until then, stay healthy!

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