Comparing Nutrients in 7 ounces Canned Applesauce VS Frozen Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Canned Applesauce	Frozen Apples	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.91% 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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	27.6% 20g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	0.52% 0.083mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	5.2% 0.067mg	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	1.5% 5.95μg	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	2.2% 2mg	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Frozen Apples	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	12.8% 0.12mg	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	4.47% 0.36mg	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	2.16% 0.05mg	14.6% 0.34mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	4.5% 153mg	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	4.73% 175g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Applesauce VS Frozen Apples per 7 oz

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

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

• 7 ounces of Canned Applesauce have 2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Frozen Apples.
• While 7 oz of Frozen Apples contain 1.3 times more Vitamin B6 than Applesauce, canned with no added sugar.
• 7 ounces of Frozen Apples have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Applesauce, canned with no added sugar as well as Frozen Apples have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Applesauce have 1.3 times more Iron than Frozen Apples.
• While 7 oz of Frozen Apples contain 2.1 times more Copper and 6.8 times more Manganese than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Frozen Apples contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Applesauce lack sufficient amounts of Manganese
• Both Applesauce, canned with no added sugar as well as Frozen Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Applesauce, canned with no added sugar and Frozen Apples have similar amounts of macro-nutrients per 7 oz
• Both Canned Applesauce and Frozen Apples offer comparable quantities of Carbohydrate, Sugars and Fiber per seven ounces.
• Both Applesauce, canned with no added sugar as well as Frozen Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.