Comparing Nutrients in 1 pound Sweetened Canned Applesauce VS Apricots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce	1%	2%	97%
Apricots	10%	7%	83%

Macro Nutrients

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Energy	10.6% 308kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	92% 66.5g	58% 42g	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	45.5% 33g	5.9% 4.26g	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	% 25g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 26.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.4% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	19% 0.24mg	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	1.13% 4.54μg	10.2% 41μg	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	8.57% 7.7mg	50.4% 45.4mg	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	5.44% 0.82mg	27% 4.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce	Apricots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	39.3% 0.35mg	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	6.8% 0.54mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	15% 0.35mg	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	3.9% 27.2mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 372g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Canned Applesauce vs Apricots:

• Raw Apricots contain more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9, 5.9 times more Vitamin C, 4.9 times more Vitamin E and 5.5 times more Vitamin K than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Canned Applesauce vs Apricots:

• Raw Apricots contain 4.3 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 6.7 times more Zinc than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce no Salt and Raw Apricots have similar amounts of Water per 1 lb.
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweetened Canned Applesauce no Salt has 1.4 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars and 7.7 times more Fructose than Raw Apricots.
• While Raw Apricots contain 1.7 times more Fiber and 8.8 times more Protein than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce no Salt as well as Raw Apricots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.