Comparing Nutrients in 1 pound Canned Applesauce VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Applesauce	Almond paste	Recommended Dietary Allowance
Energy	6.57% 191kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	149% 25.3g	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	167% 217g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	227% 164g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Almond paste	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	12.6% 0.16mg	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	3.4% 13.6μg	82.8% 331μg	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	5.04% 4.54mg	0.5% 0.45mg	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	409% 61.4mg	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

	Canned Applesauce	Almond paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 400g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Applesauce VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Applesauce versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Applesauce vs Almond paste:

• 1 lb of Almond paste contains 3.2 times more Vitamin B1, 13.8 times more Vitamin B2, 16.9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 24.3 times more Vitamin B9 and 84.6 times more Vitamin E than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Applesauce, canned with no added sugar as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Applesauce vs Almond paste:

• 1 pound of Canned Applesauce has 6.3 times more Water than Almond paste.
• While 1 lb of Almond paste contains 43 times more Calcium, 16.8 times more Copper, 7 times more Iron, 43.3 times more Magnesium, 34.2 times more Manganese, 51.6 times more Phosphorus, 4.2 times more Potassium, 14 times more Selenium and 49.3 times more Zinc than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 10.9 times more Energy, 277.4 times more Fat, 328.6 times more Saturated Fat, 66.3 times more Omega 3, 464.7 times more Omega 6, 4.2 times more Carbohydrate, 3.9 times more Sugars, 4.4 times more Fiber and 52.9 times more Protein than Applesauce, canned with no added sugar.
• 1 pound of Canned Applesauce provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein