Comparing Nutrients in 7 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	3.2% 93kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	20% 14.4g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	0.57% 0.32g	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	2.3% 0.028mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	4.12% 0.054mg	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	0.5% 2μg	0.5% 2μg	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	0.88% 0.79mg	3.75% 3.37mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	7.06% 0.064mg	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	4.7% 0.38mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	2.6% 0.06mg	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	2.27% 16mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Apples, heated VS Sweetened Canned Applesauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Apples, heated versus 7 oz of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 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 7 oz
• Both Frozen Apples, heated and Sweetened Canned Applesauce provide similar amounts of Vitamin B6 per seven 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Apples, heated vs Sweetened Canned Applesauce:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.