Comparing Nutrients in 5 ounces Frozen Apples, heated VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Apples, heated	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.66% 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	13% 17g	19% 24.8g	130g per day for Men 19-50 years
Sugars	NA	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	4.85% 1.84g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	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	3.5% 0.045mg	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	0.35% 1.4μg	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	0.63% 0.57mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	3.37% 0.27mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	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	1.6% 11.3mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	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	3.34% 124g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Sweetened Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Apples, heated 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 Frozen Apples, heated vs Sweetened Canned Applesauce:

• Both Frozen Apples, heated and Sweetened Canned Applesauce no Salt have similar amounts of vitamins per 5 oz
• Both Frozen Apples, heated and Sweetened Canned Applesauce provide similar amounts of Vitamin B6 per five ounces.
• Both Frozen Apples, heated as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Apples, heated vs Sweetened Canned Applesauce:

• 5 ounces of Frozen Apples, heated have 2 times more Copper, 1.6 times more Iron and 4.9 times more Manganese than Sweetened Canned Applesauce.
• Both Frozen Apples, heated and Sweetened Canned Applesauce contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron and Manganese
• Both Frozen Apples, heated as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Canned Applesauce no Salt contain 1.4 times more Energy and 1.5 times more Carbohydrate than Frozen Apples, heated.
• Both Frozen Apples, heated and Sweetened Canned Applesauce offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Apples, heated provide inadequate amounts of Energy
• Both Frozen Apples, heated as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.