Comparing Nutrients in 100 grams Carrots VS Sweetened Canned Applesauce

Macros Ratio

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

Macro Nutrients

	Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	20.2% 14.7g	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	0.76% 0.55g	10% 7.27g	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	% 0.59g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.29% 0.16g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	0.45% 0.072mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	0.25% 1μg	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	6.56% 5.9mg	1.9% 1.7mg	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	4.4% 0.66mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	3.56% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	1.3% 0.03mg	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	5% 35mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Sweetened Canned Applesauce:

• Raw Carrots have more Vitamin A, 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 13.7 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6, 19 times more Vitamin B9, 3.5 times more Vitamin C, 3.7 times more Vitamin E and 22 times more Vitamin K than Sweetened Canned Applesauce no Salt.
• Both Raw Carrots as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Sweetened Canned Applesauce:

• Raw Carrots have 11 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 4.8 times more Manganese, 5.8 times more Phosphorus, 4.3 times more Potassium, 34.5 times more Sodium and 8 times more Zinc than Sweetened Canned Applesauce no Salt.
• Both Raw Carrots and Sweetened Canned Applesauce no Salt have similar amounts of Water per 100 g.
• Both Raw Carrots as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.3 times more Fiber and 5.8 times more Protein than Sweetened Canned Applesauce no Salt.
• While Sweetened Canned Applesauce no Salt contains 1.7 times more Energy, 1.8 times more Carbohydrate, 3.1 times more Sugars and 13.2 times more Fructose than Raw Carrots.
• Both Raw Carrots as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.