Comparing Nutrients in 1 pound Boiled Carrots VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Boiled Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	5.47% 159kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	61% 79.3g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	92% 66.5g	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	2.25% 1.63g	45.5% 33g	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	% 1.8g	% 25g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 4.54g	g per day for Men 19-50 years
Fiber	36% 13.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.42% 0.12mg	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	16% 63.5μg	1.13% 4.54μg	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	18% 16.3mg	8.57% 7.7mg	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	31% 4.67mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	5.9% 0.14mg	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	19.4% 136mg	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sweetened Canned Applesauce per 1 lb

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

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

• 1 pound of Boiled Carrots has more Vitamin A, 3.9 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin B3, 5.3 times more Vitamin B5, 5.7 times more Vitamin B6, 14 times more Vitamin B9, 2.1 times more Vitamin C, 5.7 times more Vitamin E and 22.8 times more Vitamin K than Sweetened Canned Applesauce.
• 1 pound of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Sweetened Canned Applesauce:

• 1 pound of Boiled Carrots has 10 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium, 5.2 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium and 29 times more Sodium than Sweetened Canned Applesauce.
• While 1 lb of Sweetened Canned Applesauce no Salt contains 1.9 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Sweetened Canned Applesauce contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• 1 pound of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Carrots as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 2.5 times more Fiber than Sweetened Canned Applesauce.
• While 1 lb of Sweetened Canned Applesauce no Salt contains 1.9 times more Energy, 2.1 times more Carbohydrate, 4.3 times more Sugars and 20.2 times more Fructose than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.