Comparing Nutrients in 7 ounces Apricots, canned, water pack, with skin, solids and liquids VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	13% 9.5g	40% 29g	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	NA	20% 14.4g	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	NA	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	4.12% 0.054mg	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	0.99% 3.97μg	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	7.5% 6.75mg	3.75% 3.37mg	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	7.94% 1.2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.06% 0.064mg	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	7.94% 0.64mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	2.6% 0.06mg	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	3.7% 25.8mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, water pack, with skin, solids and liquids VS Sweetened Canned Applesauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, canned, water pack, with skin, solids and liquids versus 7 oz of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, canned, water pack, with skin, solids and liquids vs Sweetened Canned Applesauce:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have more Vitamin A, 5.5 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin C and 3.3 times more Vitamin E than Sweetened Canned Applesauce.
• 7 ounces of Sweetened Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Apricots, canned, water pack, with skin, solids and liquids vs Sweetened Canned Applesauce:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have 2.6 times more Copper, 2.7 times more Iron, 1.8 times more Manganese and 2.6 times more Potassium than Sweetened Canned Applesauce.
• Both Apricots, canned, water pack, with skin, solids and liquids and Sweetened Canned Applesauce contain similar levels of Water per seven ounces.
• 7 ounces of Sweetened Canned Applesauce lack sufficient amounts of Iron and Manganese
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have 1.3 times more Fiber than Sweetened Canned Applesauce.
• While 7 oz of Sweetened Canned Applesauce no Salt contain 2.5 times more Energy, 2.7 times more Carbohydrate and 3.1 times more Sugars than Apricots, canned, water pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids provide inadequate amounts of Energy
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.