Comparing Nutrients in 500 calories Sweetened Canned Applesauce with Salt VS Pink Grapefruit Juice

Weight per 500 calories

• Sweetened Canned Applesauce with Salt: 658g
• Pink Grapefruit Juice: 1282g

Sweetened Canned Applesauce with Salt has 1.9 times more energy per 100g than Pink Grapefruit Juice. It has average energy density when compared to other foods. Raw Pink Grapefruit Juice having low energy density.

Which food has more nutrients per 500 calories - Sweetened Canned Applesauce with Salt or Pink Grapefruit Juice?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce with Salt	1%	2%	97%
Pink Grapefruit Juice	5%	2%	93%

Macro Nutrients

	Sweetened Canned Applesauce with Salt	Pink Grapefruit Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	NA	38g per day for Men 19-50 years
Protein	2.1% 1.2g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce with Salt	Pink Grapefruit Juice	Recommended Dietary Allowance
Vitamin A	0.73% 6.58μg	31.3% 282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.13% 0.086mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	48.5% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	43.4% 0.56mg	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	1.64% 6.58μg	32% 128μg	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	12.4% 11mg	541% 487mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce with Salt	Pink Grapefruit Juice	Recommended Dietary Allowance
Calcium	2.63% 26.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	47% 0.42mg	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	28.8% 2.3mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	11% 0.26mg	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	6.58% 46mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12% 401mg	61% 2077mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	NA	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	5.83% 0.64mg	11mg per day for Men 19-50 years
Water	14% 524g	31% 1154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Canned Applesauce with Salt vs Pink Grapefruit Juice:

• Raw Pink Grapefruit Juice contains 42.9 times more Vitamin A, 6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.1 times more Vitamin B5, 3.3 times more Vitamin B6, 19.5 times more Vitamin B9 and 43.6 times more Vitamin C than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt as well as Raw Pink Grapefruit Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Canned Applesauce with Salt vs Pink Grapefruit Juice:

• Sweetened Canned Applesauce with Salt has 1.9 times more Manganese and 14.4 times more Sodium than Raw Pink Grapefruit Juice.
• While Raw Pink Grapefruit Juice contains 4.4 times more Calcium, 1.5 times more Copper, 7.8 times more Magnesium, 4.2 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Zinc and 2.2 times more Water than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Raw Pink Grapefruit Juice have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pink Grapefruit Juice contains 5.4 times more Protein than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Raw Pink Grapefruit Juice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Canned Applesauce with Salt as well as Raw Pink Grapefruit Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.