Comparing Nutrients in 7 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 8.7g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	55% 21g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 7 oz of Oil Roasted Almonds 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 Oil Roasted Almonds:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.5 times more Vitamin B1, 26 times more Vitamin B2, 43.6 times more Vitamin B3, 5.6 times more Vitamin B5, 4.4 times more Vitamin B6, 9 times more Vitamin B9 and 162.3 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Oil Roasted Almonds:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 31.5 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 72.8 times more Calcium, 35.4 times more Copper, 16 times more Iron, 91.3 times more Magnesium, 98.4 times more Manganese, 93.2 times more Phosphorus, 9.4 times more Potassium, 13.7 times more Selenium and 102.3 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 14.5 times more Energy, 551.7 times more Fat, 526 times more Saturated Fat, 1126.6 times more Omega 6, 1.6 times more Carbohydrate, 9.5 times more Fiber and 124.9 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 6 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.