Comparing Nutrients in 100 grams Frozen Apples, heated VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.23% 12g	8.67% 11.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8.1% 5.88g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.85% 0.011mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.043mg	0.53% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	2.08% 0.027mg	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	0.25% 1μg	0.75% 3μg	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	0.44% 0.4mg	1.1% 1mg	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	NA	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Canned Applesauce	Recommended Dietary Allowance
Calcium	0.5% 5mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	7.22% 0.065mg	3% 0.027mg	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	2.38% 0.19mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	1.1% 0.025mg	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	1.14% 8mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.4% 88.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Apples, heated vs Canned Applesauce:

• Frozen Apples, heated have 1.4 times more Vitamin B5 than Applesauce, canned with no added sugar.
• While Applesauce, canned with no added sugar contains 1.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.5 times more Vitamin C than Frozen Apples, heated.
• Both Frozen Apples, heated and Applesauce, canned with no added sugar have similar amounts of Vitamin B6 per 100 g.
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Apples, heated vs Canned Applesauce:

• Frozen Apples, heated have 2.4 times more Copper, 5.8 times more Manganese and 1.6 times more Phosphorus than Applesauce, canned with no added sugar.
• Both Frozen Apples, heated and Applesauce, canned with no added sugar have similar amounts of Iron, Potassium and Water per 100 g.
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar have insufficient amounts of Calcium, Magnesium, Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Apples, heated have 5.7 times more Omega 3 than Applesauce, canned with no added sugar.
• Both Frozen Apples, heated and Applesauce, canned with no added sugar have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Frozen Apples, heated as well as Applesauce, canned with no added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 g.