Comparing Nutrients in 5 ounces Apples, dried, sulfured, stewed, without added sugar VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	19% 24.8g	130g per day for Men 19-50 years
Sugars	26% 19g	28.7% 20.8g	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	14.2% 10.3g	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.14% 0.18mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	2.94% 0.038mg	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	0% 0μg	0.35% 1.4μg	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	1.57% 1.4mg	2.68% 2.4mg	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	1.13% 0.17mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	5.04% 0.045mg	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	5.85% 0.47mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	1.85% 0.043mg	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	1.82% 12.8mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Sweetened Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples, dried, sulfured, stewed, without added sugar versus 5 oz of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples, dried, sulfured, stewed, without added sugar vs Sweetened Canned Applesauce:

• 5 ounces of Apples, dried, sulfured, stewed, without added sugar have 1.9 times more Vitamin B6 than Sweetened Canned Applesauce.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apples, dried, sulfured, stewed, without added sugar vs Sweetened Canned Applesauce:

• 5 ounces of Apples, dried, sulfured, stewed, without added sugar have 1.4 times more Copper, 2.8 times more Iron and 1.4 times more Potassium than Sweetened Canned Applesauce.
• Both Apples, dried, sulfured, stewed, without added sugar and Sweetened Canned Applesauce contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron
• Both Apples, dried, sulfured, stewed, without added sugar as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples, dried, sulfured, stewed, without added sugar have 1.7 times more Fiber than Sweetened Canned Applesauce.
• Both Apples, dried, sulfured, stewed, without added sugar and Sweetened Canned Applesauce offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy
• Both Apples, dried, sulfured, stewed, without added sugar as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.