Comparing Nutrients in 1 pound Applesauce, canned, unsweetened, with added ascorbic acid VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.57% 191kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	27% 35g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	25.5% 18.5g	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	36.8% 26.7g	1.75% 1.27g	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	% 10.4g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 15.6g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	29.3% 0.38mg	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	3.4% 13.6μg	12.5% 50μg	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	107% 96mg	11.6% 10.4mg	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	4.84% 0.73mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	41.3% 0.37mg	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	13% 1.04mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	33% 0.76mg	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	3.24% 22.7mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid vs Cooked Frozen Carrots:

• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid has 9.2 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 5 times more Vitamin B3, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6, 3.7 times more Vitamin B9, 6.3 times more Vitamin E and 27.2 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Applesauce, canned, unsweetened, with added ascorbic acid vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 8.8 times more Calcium, 3 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 6.7 times more Manganese, 6.2 times more Phosphorus, 2.6 times more Potassium, 29.5 times more Sodium and 11.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Cooked Frozen Carrots contain similar levels of Water per one pound.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid has 1.5 times more Carbohydrate, 2.3 times more Sugars and 21 times more Fructose than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.7 times more Omega 3 and 3 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.