Comparing Nutrients in 1 pound Applesauce, canned, unsweetened, with added ascorbic acid VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Energy	6.57% 191kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	24% 9.07g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 400g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 lb of Cauliflower 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 Cauliflower:

• 1 lb of Raw Cauliflower contains 1.9 times more Vitamin B1, 2 times more Vitamin B2, 6 times more Vitamin B3, 16.3 times more Vitamin B5, 6.8 times more Vitamin B6, 19 times more Vitamin B9, 2.3 times more Vitamin C and 31 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Raw Cauliflower contains 5.5 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 5 times more Magnesium, 6.2 times more Manganese, 8.8 times more Phosphorus, 4 times more Potassium, 15 times more Sodium and 9 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Cauliflower 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 Raw Cauliflower 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 2.3 times more Carbohydrate, 4.9 times more Sugars and 6.1 times more Fructose than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Fiber and 11.3 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.