Comparing Nutrients in 7 ounces Sweetened Canned Applesauce VS Frozen Apples, heated

Macros Ratio

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

Macro Nutrients

	Sweetened Canned Applesauce	Frozen Apples, heated	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	40% 29g	NA	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	20% 14.4g	NA	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce	Frozen Apples, heated	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	4.9% 0.064mg	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	3.75% 3.37mg	0.88% 0.79mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

Lets compare vitamin content per 7 ounces of Sweetened Canned Applesauce vs Frozen Apples, heated:

• Both Sweetened Canned Applesauce no Salt and Frozen Apples, heated have similar amounts of vitamins per 7 oz
• Both Sweetened Canned Applesauce and Frozen Apples, heated provide similar amounts of Vitamin B6 per seven ounces.
• Both Sweetened Canned Applesauce no Salt as well as Frozen Apples, heated 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 Sweetened Canned Applesauce vs Frozen Apples, heated:

• 7 oz of Frozen Apples, heated contain 2 times more Copper, 1.6 times more Iron and 4.9 times more Manganese than Sweetened Canned Applesauce no Salt.
• Both Sweetened Canned Applesauce and Frozen Apples, heated contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron and Manganese
• Both Sweetened Canned Applesauce no Salt as well as Frozen Apples, heated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Canned Applesauce have 1.4 times more Energy and 1.5 times more Carbohydrate than Frozen Apples, heated.
• Both Sweetened Canned Applesauce and Frozen Apples, heated offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Apples, heated provide inadequate amounts of Energy
• Both Sweetened Canned Applesauce no Salt as well as Frozen Apples, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.