Comparing Nutrients in 300 calories Applesauce, canned, unsweetened, with added ascorbic acid VS Sweetened Canned Applesauce with Salt

Weight per 300 calories

• Applesauce, canned, unsweetened, with added ascorbic acid: 714g
• Sweetened Canned Applesauce with Salt: 395g

Sweetened Canned Applesauce with Salt has 1.8 times more energy per unit of mass than Applesauce, canned, unsweetened, with added ascorbic acid, which is average in comparison to other foods. Applesauce, canned, unsweetened, with added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Sweetened Canned Applesauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.086g	1.04% 0.18g	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	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	93% 67g	NA	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	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 8.07g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.86g	12.5% 4.74g	38g per day for Men 19-50 years
Protein	2.17% 1.2g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	0.44% 3.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	4.28% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.9% 0.1mg	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	0.99% 3.95μg	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	7.46% 6.7mg	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	7.6% 1.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	19% 0.17mg	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	20.5% 1.64mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	2.8% 12mg	420mg per day for Men 19-50 years
Manganese	7.76% 0.18mg	13% 0.3mg	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	3.95% 27.6mg	700mg per day for Men 19-50 years
Potassium	15.5% 529mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	2.15% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	17% 630g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid vs Sweetened Canned Applesauce with Salt:

• Applesauce, canned, unsweetened, with added ascorbic acid has 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 22.6 times more Vitamin C than Sweetened Canned Applesauce with Salt.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Sweetened Canned Applesauce with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Applesauce, canned, unsweetened, with added ascorbic acid vs Sweetened Canned Applesauce with Salt:

• Applesauce, canned, unsweetened, with added ascorbic acid has 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 2 times more Water than Sweetened Canned Applesauce with Salt.
• While Sweetened Canned Applesauce with Salt contains 1.7 times more Manganese and 7.7 times more Sodium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Sweetened Canned Applesauce with Salt have similar amounts of Copper and Iron per 300 kcal.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Calcium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Applesauce, canned, unsweetened, with added ascorbic acid has 1.7 times more Fiber than Sweetened Canned Applesauce with Salt.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Sweetened Canned Applesauce with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.