Comparing Nutrients in 5 ounces Apricots VS Sweetened Canned Applesauce

Macros Ratio

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

Macro Nutrients

	Apricots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0% 0g	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	12% 15.8g	19% 24.8g	130g per day for Men 19-50 years
Sugars	18% 13g	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	1.84% 1.33g	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	% 3.36g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 8.32g	% 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	3.54% 2g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Apricots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	15% 136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	3.2% 12.8μg	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	15.7% 14mg	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	8.4% 1.26mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	6.9% 0.55mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	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	4.66% 32.6mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots VS Sweetened Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricots 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 Apricots vs Sweetened Canned Applesauce:

• 5 ounces of Apricots have more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9, 5.9 times more Vitamin C, 4.9 times more Vitamin E and 5.5 times more Vitamin K than Sweetened Canned Applesauce.
• 5 ounces of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Apricots as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricots vs Sweetened Canned Applesauce:

• 5 ounces of Apricots have 2.4 times more Copper, 3.3 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus and 3.5 times more Potassium than Sweetened Canned Applesauce.
• Both Apricots and Sweetened Canned Applesauce contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Apricots as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apricots have 1.7 times more Fiber and 8.8 times more Protein than Sweetened Canned Applesauce.
• While 5 oz of Sweetened Canned Applesauce no Salt contain 1.4 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars and 7.7 times more Fructose than Raw Apricots.
• 5 ounces of Apricots provide inadequate amounts of Energy
• 5 ounces of Sweetened Canned Applesauce provide inadequate amounts of Protein
• Both Raw Apricots as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.