Comparing Nutrients in 300 calories Apple Juice with Vitamin C VS Applesauce, canned, unsweetened, with added ascorbic acid

Weight per 300 calories

• Apple Juice with Vitamin C: 652g
• Applesauce, canned, unsweetened, with added ascorbic acid: 714g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C or Applesauce, canned, unsweetened, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Apple Juice with Vitamin C	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.5% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	62% 80.5g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	93% 67g	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	51.5% 37.4g	58% 42g	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	% 17g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 8.07g	g per day for Men 19-50 years
Fiber	3.43% 1.3g	20.7% 7.86g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	2.17% 1.2g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.53% 0.11mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	5.36% 21.4μg	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	279% 251mg	168% 151mg	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	0.43% 0.065mg	7.6% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	21.4% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	6.38% 255μg	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	9.8% 0.78mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.1% 21.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	7.76% 0.18mg	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	6.52% 45.7mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	15.5% 529mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	15.6% 575g	17% 630g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C VS Applesauce, Canned, Unsweetened, With Added Ascorbic Acid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C or Applesauce, canned, unsweetened, with added ascorbic acid?

Lets compare vitamin content per 300 calories of Apple Juice with Vitamin C vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 300 calories of Apple Juice with Vitamin C have 1.7 times more Vitamin C than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 300 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 17.5 times more Vitamin E than Bottled Apple Juice with Vitamin C.
• 300 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin E
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B5
• Both Bottled Apple Juice with Vitamin C as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Apple Juice with Vitamin C vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 300 calories of Apple Juice with Vitamin C have 1.5 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Potassium than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 300 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 2.5 times more Copper and 2.1 times more Iron than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Applesauce, canned, unsweetened, with added ascorbic acid contain similar levels of Water per 300 calories.
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Magnesium and Phosphorus
• Both Bottled Apple Juice with Vitamin C as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Applesauce, canned, unsweetened, with added ascorbic acid contain 6 times more Fiber than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Applesauce, canned, unsweetened, with added ascorbic acid offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Bottled Apple Juice with Vitamin C as well as Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.