Comparing Nutrients in 100 calories Sweetened Canned Applesauce VS Apricots

Weight per 100 calories

• Sweetened Canned Applesauce: 147g
• Apricots: 208g

Sweetened Canned Applesauce has 1.4 times more energy per 100g than Apricots. It has low energy density when compared to other foods. Raw Apricots having low energy density.

Discover which food has more nutrients per 100 calories - Sweetened Canned Applesauce or Apricots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce	1%	2%	97%
Apricots	10%	7%	83%

Macro Nutrients

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	18% 23g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	26.6% 19.3g	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	14.7% 10.7g	2.7% 1.96g	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	% 8.1g	% 4.94g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 12.2g	g per day for Men 19-50 years
Fiber	4.64% 1.76g	11% 4.17g	38g per day for Men 19-50 years
Protein	0.42% 0.24g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	5.2% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	8.65% 0.11mg	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	0.37% 1.47μg	4.7% 18.8μg	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	2.78% 2.5mg	23% 21mg	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	1.76% 0.26mg	12.4% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.88μg	5.73% 6.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.23% 0.047mg	18% 0.16mg	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	2.2% 0.18mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	1.05% 4.4mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	6.97% 0.16mg	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	1.26% 8.82mg	6.85% 48mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	0.38% 0.21μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.044mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.26% 121g	4.86% 180g	3700g per day for Men 19-50 years

Sweetened Canned Applesauce VS Apricots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Canned Applesauce or Apricots?

Lets compare vitamin content per 100 calories of Sweetened Canned Applesauce vs Apricots:

• 100 kcal of Raw Apricots contain more Vitamin A, 2.5 times more Vitamin B1, 2.6 times more Vitamin B2, 11.8 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6, 12.8 times more Vitamin B9, 8.3 times more Vitamin C, 7 times more Vitamin E and 7.8 times more Vitamin K than Sweetened Canned Applesauce no Salt.
• 100 calories of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweetened Canned Applesauce vs Apricots:

• 100 kcal of Raw Apricots contain 6.1 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 4.7 times more Magnesium, 3.6 times more Manganese, 5.4 times more Phosphorus, 4.9 times more Potassium, 9.4 times more Zinc and 1.5 times more Water than Sweetened Canned Applesauce no Salt.
• 100 calories of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Canned Applesauce have 5.5 times more Fructose than Apricots.
• While 100 kcal of Raw Apricots contain 2.4 times more Fiber and 12.4 times more Protein than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce and Apricots offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Sweetened Canned Applesauce provide inadequate amounts of Protein
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.