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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 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 Apple Juice with Vitamin C.
• While 300 kcal of Bottled Apple Juice with Vitamin C contain 1.7 times more Vitamin C than Applesauce, canned, unsweetened, with added ascorbic acid.
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B5
• 300 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin E
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C 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 Applesauce, canned, unsweetened, with added ascorbic acid vs Apple Juice with Vitamin C:

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 6 times more Fiber than Apple Juice with Vitamin C.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Apple Juice with Vitamin C 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 Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.