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

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Energy	6.57% 191kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	58.5% 42.4g	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	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	13% 5g	28.6% 11g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	22.7% 0.2mg	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	5.67% 0.45mg	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	4.93% 0.11mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 400g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 11 times more Vitamin A, 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin B9 and 2.5 times more Vitamin C than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Raw Oranges have similar amounts of Vitamin E per 1 lb.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Applesauce, canned, unsweetened, with added ascorbic acid has 2.3 times more Iron than Raw Oranges.
• While Raw Oranges contain 10 times more Calcium, 1.7 times more Copper, 3.3 times more Magnesium, 2.8 times more Phosphorus and 2.4 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Raw Oranges have similar amounts of Manganese and Water per 1 lb.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges contain 2.2 times more Fiber and 5.5 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.