Comparing Nutrients in 5 ounces Raw Sulfured Dried Apples VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Raw Sulfured Dried Apples	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	12% 344kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	72% 93g	19% 24.8g	130g per day for Men 19-50 years
Sugars	112% 81g	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	32.5% 12.3g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	6.14% 5.53mg	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	5% 0.75mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	2% 20mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	25% 2mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	5.55% 0.13mg	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	7.7% 54mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	8.22% 123mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Sweetened Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Sulfured Dried Apples 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 Raw Sulfured Dried Apples vs Sweetened Canned Applesauce:

• 5 ounces of Raw Sulfured Dried Apples have 7.2 times more Vitamin B2, 12.9 times more Vitamin B3, 5.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin C, 2.9 times more Vitamin E and 5 times more Vitamin K than Sweetened Canned Applesauce.
• 5 ounces of Sweetened Canned Applesauce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Sulfured Dried Apples as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Sulfured Dried Apples vs Sweetened Canned Applesauce:

• 5 ounces of Raw Sulfured Dried Apples have 6 times more Copper, 11.7 times more Iron, 5.3 times more Magnesium, 3 times more Manganese, 6.3 times more Phosphorus, 6 times more Potassium, 4.3 times more Selenium and 43.5 times more Sodium than Sweetened Canned Applesauce.
• While 5 oz of Sweetened Canned Applesauce no Salt contain 2.6 times more Water than Raw Sulfured Dried Apples.
• 5 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Selenium
• Both Raw Sulfured Dried Apples as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Sulfured Dried Apples have 3.6 times more Energy, 3.8 times more Carbohydrate, 3.9 times more Sugars and 7.3 times more Fiber than Sweetened Canned Applesauce.
• Both Raw Sulfured Dried Apples as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.