Comparing Nutrients in 7 ounces Applesauce, canned, unsweetened, with added ascorbic acid VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.04g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	5.22% 2g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	5.1% 0.12mg	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	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Applesauce, canned, unsweetened, with added ascorbic acid versus 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.6 times more Vitamin B6 and 2.7 times more Vitamin C than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 8.5 times more Vitamin B3, 2.8 times more Vitamin B5, 5.2 times more Vitamin E and 4.8 times more Vitamin K than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Applesauce, canned, unsweetened, with added ascorbic acid vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 8.5 times more Calcium, 4.1 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 2.8 times more Potassium and 110.5 times more Sodium than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Stewed Canned Tomatoes 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 and Phosphorus
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Applesauce, canned, unsweetened, with added ascorbic acid have 1.8 times more Carbohydrate, 2.7 times more Sugars and 3.1 times more Fructose than Stewed Canned Tomatoes.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Stewed Canned Tomatoes offer comparable quantities of Fiber per seven ounces.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.