Comparing Nutrients in 5 ounces Dried Beechnuts VS Applesauce, canned, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Dried Beechnuts	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	28% 816kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	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	NA	4.1% 1.56g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	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	24.4% 22mg	33.4% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Applesauce, canned, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Applesauce, canned, unsweetened, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Applesauce, canned, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 5 ounces of Dried Beechnuts have 11.7 times more Vitamin B1, 12.4 times more Vitamin B2, 10.4 times more Vitamin B3, 22.6 times more Vitamin B5, 25.3 times more Vitamin B6 and 37.7 times more Vitamin B9 than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 5 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 1.4 times more Vitamin C than Dried Beechnuts.
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Beechnuts as well as Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Applesauce, canned, unsweetened, with added ascorbic acid:

• 5 ounces of Dried Beechnuts have 24.8 times more Copper, 10.7 times more Iron, 53.6 times more Manganese, 13.7 times more Potassium, 19 times more Sodium and 12 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• While 5 oz of Applesauce, canned, unsweetened, with added ascorbic acid contain 13.4 times more Water than Dried Beechnuts.
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Manganese and Zinc
• Both Dried Beechnuts as well as Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 13.7 times more Energy, 500 times more Fat, 714.9 times more Saturated Fat, 566.7 times more Omega 3, 1532.5 times more Omega 6, 3 times more Carbohydrate and 36.5 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 5 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein