Comparing Nutrients in 300 calories Canned Applesauce VS Oranges

Weight per 300 calories

• Canned Applesauce: 714g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Canned Applesauce or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Applesauce	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.086g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	93% 67g	82.3% 59.7g	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	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	2.17% 1.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	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

	Canned Applesauce	Oranges	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	7.76% 0.18mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	15.5% 529mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	17% 630g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 9.8 times more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B3, 5.4 times more Vitamin B5, 2 times more Vitamin B6, 8.9 times more Vitamin B9 and 47.5 times more Vitamin C than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Oranges have similar amounts of Vitamin B2 and Vitamin E per 300 kcal.
• Both Applesauce, canned with no added sugar as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Applesauce vs Oranges:

• Applesauce, canned with no added sugar has 2.6 times more Iron than Raw Oranges.
• While Raw Oranges contain 8.9 times more Calcium, 1.5 times more Copper, 3 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Oranges have similar amounts of Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 1.9 times more Fiber and 4.9 times more Protein than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Applesauce, canned with no added sugar as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.