Comparing Nutrients in 14 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

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

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	0% 0μg	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	93% 84mg	170% 153mg	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	4.23% 0.64mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	11.4% 0.91mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	12.8% 0.29mg	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	2.83% 20mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	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	9.46% 350g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Apple Juice with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 14 oz of Apple Juice with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid vs Apple Juice with Vitamin C:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Apple Juice with Vitamin C.
• While 14 oz of Bottled Apple Juice with Vitamin C contain 1.8 times more Vitamin C than Applesauce, canned, unsweetened, with added ascorbic acid.
• 14 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Apple Juice with Vitamin C:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 2.3 times more Copper and 1.9 times more Iron than Apple Juice with Vitamin C.
• While 14 oz of Bottled Apple Juice with Vitamin C contain 3 times more Manganese and 1.4 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Apple Juice with Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Manganese
• 14 ounces of Apple Juice with Vitamin C lack sufficient amounts of Copper and Iron
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 5.5 times more Fiber than Apple Juice with Vitamin C.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Apple Juice with Vitamin C offer comparable quantities of Carbohydrate, Sugars and Fructose per 14 ounces.
• 14 ounces of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.