Comparing Nutrients in 500 calories Canned Applesauce VS Apricots

Weight per 500 calories

• Canned Applesauce: 1191g
• Apricots: 1042g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.2% 4.06g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	89% 116g	130g per day for Men 19-50 years
Sugars	154% 112g	133% 96g	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	13.5% 9.8g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	% 13.5g	% 61g	g per day for Men 19-50 years
Fiber	34.5% 13g	55% 21g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	43.3% 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	8.93% 35.7μg	23.4% 94μg	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	13.2% 12mg	116% 104mg	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	62% 9.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	90% 0.81mg	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	34.2% 2.74mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25% 104mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	79.4% 2698mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.69% 10.4mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	28.4% 1050g	24.3% 899g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Applesauce vs Apricots:

• 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 Applesauce, canned with no added sugar and Raw Apricots have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Applesauce, canned with no added sugar as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Applesauce vs Apricots:

• Applesauce, canned with no added sugar has 3.4 times more Selenium than Raw Apricots.
• While 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 Applesauce, canned with no added sugar and Raw Apricots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Applesauce, canned with no added sugar has 7.1 times more Fructose than Raw Apricots.
• While Raw Apricots contain 1.6 times more Fiber and 7.2 times more Protein than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Apricots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Applesauce, canned with no added sugar as well as Raw Apricots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.