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

Macros Ratio

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

Macro Nutrients

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	18.4% 13.3g	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	11.5% 8.33g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	1.16% 0.058mg	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	1.06% 4.25μg	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	1.57% 1.4mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	4.25% 0.038mg	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	4.08% 0.33mg	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	1.54% 0.035mg	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% 7.1mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	3.1% 105mg	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	3.38% 125g	3700g per day for Men 19-50 years

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

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

• 5 oz of Applesauce, canned with no added sugar contain 1.9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Frozen Apples, heated.
• Both Frozen Apples, heated and Canned Applesauce provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Apples, heated have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar have insufficient amounts of 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 Canned Applesauce:

• 5 ounces of Frozen Apples, heated have 2.4 times more Copper and 5.8 times more Manganese than Canned Applesauce.
• Both Frozen Apples, heated and Canned Applesauce contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Canned Applesauce lack sufficient amounts of Manganese
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Frozen Apples, heated and Applesauce, canned with no added sugar have similar amounts of macro-nutrients per 5 oz
• Both Frozen Apples, heated and Canned Applesauce offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.