Comparing Nutrients in 300 calories Canned Applesauce VS Apricots

Weight per 300 calories

• Canned Applesauce: 714g
• Apricots: 625g

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

Discover which food has more nutrients per 300 calories - Canned Applesauce or Apricots?

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Apricots	10%	7%	83%

Macro Nutrients

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.086g	2.83% 0.48g	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	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	93% 67g	79.7% 57.8g	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	8.1% 5.88g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 8.07g	% 36.7g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.17% 1.2g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26% 0.34mg	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	5.36% 21.4μg	14% 56.3μg	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	7.94% 7.14mg	69.4% 62.5mg	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	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	8.13% 81.3mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	54% 0.49mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	15% 62.5mg	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	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	15.5% 529mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.42% 6.25mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	17% 630g	14.6% 540g	3700g per day for Men 19-50 years

Canned Applesauce VS Apricots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Applesauce or Apricots?

Lets compare vitamin content per 300 calories of Canned Applesauce vs Apricots:

• 300 kcal of Raw Apricots contain 84 times more Vitamin A, 6.3 times more Vitamin B3, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 8.8 times more Vitamin C, 4.9 times more Vitamin E and 5.8 times more Vitamin K than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Applesauce, canned with no added sugar as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Applesauce vs Apricots:

• 300 kcal of Raw Apricots contain 2.8 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 4 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots contain similar levels of Water per 300 calories.
• 300 calories of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Applesauce, canned with no added sugar as well as Raw Apricots lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Applesauce have 7.1 times more Fructose than Apricots.
• While 300 kcal of Raw Apricots contain 1.6 times more Fiber and 7.2 times more Protein than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Canned Applesauce provide inadequate amounts of Protein
• Both Applesauce, canned with no added sugar as well as Raw Apricots provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.