Comparing Nutrients in 500 calories Sweetened Canned Applesauce VS Blanched Almonds

Weight per 500 calories

• Sweetened Canned Applesauce: 735g
• Blanched Almonds: 84.7g

Blanched Almonds have 8.7 times more energy per unit of mass than Sweetened Canned Applesauce no Salt, which is very high in comparison to other foods. Sweetened Canned Applesauce having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Canned Applesauce or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce	1%	2%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweetened Canned Applesauce	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.14% 0.066g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	12% 16g	130g per day for Men 19-50 years
Sugars	149% 108g	5.4% 3.92g	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	73.7% 53.5g	0% 0g	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	% 40.4g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 7.35g	% 3.78g	g per day for Men 19-50 years
Fiber	23.2% 8.82g	22% 8.4g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.5% 0.097mg	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	1.84% 7.35μg	10.4% 41.5μg	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	14% 12.5mg	0% 0mg	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	8.82% 1.32mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.68% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	97% 0.87mg	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	11% 0.88mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.25% 22mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	67.6% 1.56mg	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	6.3% 44mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	16.3% 603g	0.1% 3.82g	3700g per day for Men 19-50 years

Sweetened Canned Applesauce VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Canned Applesauce or Blanched Almonds?

Lets compare vitamin content per 500 calories of Sweetened Canned Applesauce vs Blanched Almonds:

• 500 calories of Sweetened Canned Applesauce have 2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 5.6 times more Vitamin B9 and 15.2 times more Vitamin E than Sweetened Canned Applesauce no Salt.
• 500 calories of Sweetened Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B6 and Vitamin C
• Both Sweetened Canned Applesauce no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Sweetened Canned Applesauce vs Blanched Almonds:

• 500 calories of Sweetened Canned Applesauce have 157.7 times more Water than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 9.1 times more Calcium, 3.7 times more Copper, 3.2 times more Iron, 10.3 times more Magnesium, 7 times more Manganese, 9.2 times more Phosphorus and 11.4 times more Zinc than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce and Blanched Almonds contain similar levels of Potassium per 500 calories.
• 500 calories of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Sweetened Canned Applesauce no Salt as well as Blanched Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Canned Applesauce have 8.1 times more Carbohydrate, 27.5 times more Sugars and more Fructose than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 35.6 times more Fat, 15.2 times more Saturated Fat, 31.7 times more Omega 6 and 15.4 times more Protein than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce and Blanched Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Sweetened Canned Applesauce provide inadequate amounts of Omega 6 and Protein
• Both Sweetened Canned Applesauce no Salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in 500 calories.