Comparing Nutrients in 14 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	5.75% 167kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.7% 0.12g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	118% 85.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	8.55% 0.11mg	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	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	93% 84mg	1.76% 1.6mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20.3% 0.18mg	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	11.4% 0.91mg	41.7% 3.33mg	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	NA	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.46% 350g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Plums, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 14 oz of Plums, canned, heavy syrup, drained 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 Plums, canned, heavy syrup, drained:

• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.5 times more Vitamin B1 and 53 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 14 oz of Plums, canned, heavy syrup, drained contain 20 times more Vitamin A, 1.4 times more Vitamin B2 and 12.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Plums, canned, heavy syrup, drained provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Plums, canned, heavy syrup, drained:

• 14 oz of Plums, canned, heavy syrup, drained contain 1.7 times more Copper, 3.7 times more Iron, 3 times more Phosphorus and 1.3 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Plums, canned, heavy syrup, drained contain similar levels of Water per 14 ounces.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Phosphorus
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Plums, canned, heavy syrup, drained contain 2.1 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• 14 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.