Comparing Nutrients in 7 ounces Canned Applesauce VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Applesauce	Carrots	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 7.12g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	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	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 835 times more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 11.7 times more Vitamin B3, 6.7 times more Vitamin B5, 5.1 times more Vitamin B6, 6.3 times more Vitamin B9, 5.9 times more Vitamin C, 4.1 times more Vitamin E and 26.4 times more Vitamin K than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Applesauce vs Carrots:

• Raw Carrots contain 8.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 5.7 times more Manganese, 7 times more Phosphorus, 4.3 times more Potassium, 34.5 times more Sodium and 8 times more Zinc than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Carrots have similar amounts of Water per 7 oz.
• Both Applesauce, canned with no added sugar as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Applesauce, canned with no added sugar has 2 times more Sugars and 10.7 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.5 times more Fiber and 5.5 times more Protein than Applesauce, canned with no added sugar.
• Both Applesauce, canned with no added sugar and Raw Carrots have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Applesauce, canned with no added sugar as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.