Comparing Nutrients in 500 calories Applesauce, canned, unsweetened, with added ascorbic acid VS Apple Juice with Vitamin C

Weight per 500 calories

• Applesauce, canned, unsweetened, with added ascorbic acid: 1191g
• Apple Juice with Vitamin C: 1087g

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

Discover which food has more nutrients per 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	94% 123g	130g per day for Men 19-50 years
Sugars	154% 112g	144% 105g	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	97% 70g	86% 62.3g	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	% 27.4g	% 28.6g	g per day for Men 19-50 years
Sucrose	% 13.5g	% 13.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	15% 0.2mg	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	8.93% 35.7μg	0% 0μg	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	280% 252mg	465% 418mg	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	12.7% 1.9mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	14.5% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 425μg	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	34.2% 2.74mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	35% 0.8mg	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	8.5% 59.5mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	26% 959g	3700g per day for Men 19-50 years

Applesauce, Canned, Unsweetened, With Added Ascorbic Acid VS Apple Juice With Vitamin C Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Apple Juice with Vitamin C?

Lets compare vitamin content per 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid vs Apple Juice with Vitamin C:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 17.5 times more Vitamin E than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 1.7 times more Vitamin C than Applesauce, canned, unsweetened, with added ascorbic acid.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B5
• 500 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin E
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Applesauce, canned, unsweetened, with added ascorbic acid vs Apple Juice with Vitamin C:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 2.5 times more Copper and 2.1 times more Iron than Apple Juice with Vitamin C.
• While 500 kcal of Bottled Apple Juice with Vitamin C contain 1.5 times more Magnesium, 2.7 times more Manganese and 1.3 times more Phosphorus than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Apple Juice with Vitamin C contain similar levels of Potassium and Water per 500 calories.
• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Magnesium and Phosphorus
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 6 times more Fiber than Apple Juice with Vitamin C.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Apple Juice with Vitamin C offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• 500 calories of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.