Comparing Nutrients in 1 kilogram Canned Applesauce VS Frozen Apples, heated

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Frozen Apples, heated	2%	6%	92%

Macro Nutrients

	Canned Applesauce	Frozen Apples, heated	Recommended Dietary Allowance
Energy	14.5% 420kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	4.65% 0.79g	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	92% 120g	130g per day for Men 19-50 years
Sugars	130% 94g	NA	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	34.2% 13g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Frozen Apples, heated	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	2.5% 10μg	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	11% 10mg	4.44% 4mg	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	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

	Canned Applesauce	Frozen Apples, heated	Recommended Dietary Allowance
Calcium	4% 40mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	72.2% 0.65mg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	63.5% 1.46mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	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	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24% 882g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Applesauce VS Frozen Apples, heated per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Applesauce versus 1 kg of Frozen Apples, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Applesauce vs Frozen Apples, heated:

• 1 kilogram of Canned Applesauce has 1.9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Frozen Apples, heated.
• Both Canned Applesauce and Frozen Apples, heated provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Apples, heated have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Applesauce, canned with no added sugar as well as Frozen Apples, heated have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Applesauce vs Frozen Apples, heated:

• 1 kilogram of Canned Applesauce has 1.2 times more Iron than Frozen Apples, heated.
• While 1 kg of Frozen Apples, heated contains 2.4 times more Copper and 5.8 times more Manganese than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Frozen Apples, heated contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Applesauce lack sufficient amounts of Manganese
• Both Applesauce, canned with no added sugar as well as Frozen Apples, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Applesauce, canned with no added sugar and Frozen Apples, heated have similar amounts of macro-nutrients per 1 kg
• Both Canned Applesauce and Frozen Apples, heated offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Applesauce, canned with no added sugar as well as Frozen Apples, heated provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.