Comparing Nutrients in 14 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Boiled Carrots	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 10.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 14 oz of Boiled Carrots 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 Boiled Carrots:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 5.9 times more Vitamin C than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 852 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 7.7 times more Vitamin B3, 5.7 times more Vitamin B5, 5.7 times more Vitamin B6, 4.7 times more Vitamin B9, 6.4 times more Vitamin E and 27.4 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Boiled Carrots:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.6 times more Copper than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 7.5 times more Calcium, 1.5 times more Iron, 3.3 times more Magnesium, 6.2 times more Manganese, 6 times more Phosphorus, 3.2 times more Potassium and 29 times more Sodium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Boiled Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.4 times more Carbohydrate, 2.7 times more Sugars and 16.3 times more Fructose than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 2.7 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.