Comparing Nutrients in 1 kilogram Applesauce, canned, unsweetened, with added ascorbic acid VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.5% 420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	130% 94g	9.5% 6.9g	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	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	68.4% 26g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	236% 212mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	7.14% 50mg	NA	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	NA	11mg per day for Men 19-50 years
Water	24% 882g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 kg of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 12.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Applesauce, canned, unsweetened, with added ascorbic acid vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.2 times more Iron, 6.1 times more Potassium and 149 times more Sodium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 13.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Fiber and 13.1 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy and Protein