Comparing Nutrients in 5 ounces Canned Applesauce VS Apricots

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Apricots	10%	7%	83%

Macro Nutrients

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	12% 15.8g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	18% 13g	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	11.5% 8.33g	1.84% 1.33g	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	% 3.26g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 8.32g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	5.9% 0.077mg	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	1.06% 4.25μg	3.2% 12.8μg	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	15.7% 14mg	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	1.5% 0.23mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Apricots	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	12.3% 0.11mg	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	4.08% 0.33mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	4.75% 0.11mg	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% 7.1mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Applesauce VS Apricots per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Applesauce versus 5 oz of Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Applesauce vs Apricots:

• 5 oz of Raw Apricots contain 96 times more Vitamin A, 1.3 times more Vitamin B2, 7.1 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9, 10 times more Vitamin C, 5.6 times more Vitamin E and 6.6 times more Vitamin K than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Applesauce, canned with no added sugar as well as Raw Apricots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Applesauce vs Apricots:

• 5 oz of Raw Apricots contain 2.9 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 3.1 times more Manganese, 4.6 times more Phosphorus and 3.5 times more Potassium than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots contain similar levels of Water per five ounces.
• 5 ounces of Canned Applesauce lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Applesauce, canned with no added sugar as well as Raw Apricots lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Applesauce have 6.3 times more Fructose than Apricots.
• While 5 oz of Raw Apricots contain 1.8 times more Fiber and 8.2 times more Protein than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Apricots offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Canned Applesauce provide inadequate amounts of Protein
• Both Applesauce, canned with no added sugar as well as Raw Apricots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.