Comparing Nutrients in 7 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	6.73% 4.9g	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	16% 11.7g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	3.97% 16μg	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	46.7% 42mg	4.4% 3.97mg	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	2.1% 0.32mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	22.7% 0.2mg	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	5.7% 0.46mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	39% 0.89mg	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	1.4% 9.92mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid vs Canned Carrots with Liquids and Salt:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.4 times more Vitamin B1 and 10.6 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 5 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 4.6 times more Vitamin E and 19.6 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Canned Carrots with Liquids and Salt:

• 7 oz of Canned Carrots Solids and Liquids with Salt contain 7.8 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 18 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, 120 times more Sodium and 9.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Canned Carrots with Liquids and Salt contain similar levels of Water per seven ounces.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 2.1 times more Carbohydrate and 3.8 times more Sugars than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.6 times more Fiber than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.