Comparing Nutrients in 1 kilogram Applesauce, canned, unsweetened, with added ascorbic acid VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Brazilnuts	Recommended Dietary Allowance
Energy	14.5% 420kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	504% 161g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	90% 117g	130g per day for Men 19-50 years
Sugars	130% 94g	32% 23.3g	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	81% 58.8g	0% 0g	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	% 23g	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 23.3g	g per day for Men 19-50 years
Fiber	29% 11g	197% 75g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	77.7% 1mg	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	7.5% 30μg	55% 220μg	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	236% 212mg	7.78% 7mg	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	10.7% 1.6mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Brazilnuts	Recommended Dietary Allowance
Calcium	4% 40mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	1937% 17.4mg	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	28.8% 2.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	532% 12.2mg	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	7.14% 50mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	24% 882g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid vs Brazilnuts:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 30.3 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 23.7 times more Vitamin B1, 4.5 times more Vitamin B5, 3.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 35.3 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Brazilnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Applesauce, canned, unsweetened, with added ascorbic acid vs Brazilnuts:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 25.8 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 40 times more Calcium, 64.6 times more Copper, 10.6 times more Iron, 125.3 times more Magnesium, 48.9 times more Manganese, 145 times more Phosphorus, 8.9 times more Potassium, 6390 times more Selenium and 135.3 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 4 times more Sugars and more Fructose than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 15.7 times more Energy, 671 times more Fat, 2016.8 times more Saturated Fat, 12 times more Omega 3, 2030.3 times more Omega 6, 6.8 times more Fiber and 84.2 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Brazilnuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein