Comparing Nutrients in 14 ounces Bottled Apple Juice VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Bottled Apple Juice	Canned Applesauce	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	52.7% 38g	51.4% 37.3g	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	31.4% 22.7g	32% 23.3g	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	% 10.4g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 5g	% 4.5g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	8.24% 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% 0μg	2.98% 12μg	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	3.97% 3.57mg	4.4% 3.97mg	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	0.26% 0.04mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Canned Applesauce	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	12% 0.11mg	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	5.95% 0.48mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	4.3% 0.099mg	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	3.97% 27.8mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.46% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bottled Apple Juice vs Canned Applesauce:

• Applesauce, canned with no added sugar contains 1.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 16 times more Vitamin E than Bottled Apple Juice.
• Both Bottled Apple Juice and Applesauce, canned with no added sugar have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Bottled Apple Juice as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Bottled Apple Juice vs Canned Applesauce:

• Bottled Apple Juice has 1.7 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Applesauce, canned with no added sugar.
• While Applesauce, canned with no added sugar contains 2.3 times more Copper and 1.9 times more Iron than Bottled Apple Juice.
• Both Bottled Apple Juice and Applesauce, canned with no added sugar have similar amounts of Water per 14 oz.
• Both Bottled Apple Juice as well as Applesauce, canned with no added sugar have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Applesauce, canned with no added sugar contains 5.5 times more Fiber than Bottled Apple Juice.
• Both Bottled Apple Juice and Applesauce, canned with no added sugar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 14 oz.
• Both Bottled Apple Juice as well as Applesauce, canned with no added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.