Comparing Nutrients in 100 calories Canned Applesauce VS Roasted Almonds

Weight per 100 calories

• Canned Applesauce: 238g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 14.2 times more energy per unit of mass than Applesauce, canned with no added sugar, which is very high in comparison to other foods. Canned Applesauce having low energy density.

Discover which food has more nutrients per 100 calories - Canned Applesauce or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Applesauce	1%	2%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Applesauce	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.06% 0.019g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.45% 0.007g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	31% 22.4g	1.12% 0.81g	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	19.3% 14g	0.002% 0.002g	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	% 5.48g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.79g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	0.72% 0.4g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Applesauce	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.26% 2.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.16% 0.062mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.098mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	1.75% 0.023mg	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	1.8% 7.14μg	2.3% 9.2μg	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	2.65% 2.4mg	0% 0mg	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	2.54% 0.38mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Applesauce	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.95% 9.52mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	20.4% 0.18mg	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	6.85% 0.55mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	16.2% 0.37mg	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	1.7% 12mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	5.2% 176mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	0.65% 0.071mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	5.68% 210g	0.011% 0.4g	3700g per day for Men 19-50 years

Canned Applesauce VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Applesauce or Roasted Almonds?

Lets compare vitamin content per 100 calories of Canned Applesauce vs Roasted Almonds:

• 100 calories of Canned Applesauce have 4.8 times more Vitamin B1, 2.8 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 2.8 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B9 and 10.5 times more Vitamin E than Applesauce, canned with no added sugar.
• 100 calories of Canned Applesauce have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• Both Applesauce, canned with no added sugar as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Canned Applesauce vs Roasted Almonds:

• 100 calories of Canned Applesauce have 1.5 times more Potassium and 521.2 times more Water than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 4.7 times more Calcium, 2.9 times more Copper, 6.5 times more Magnesium, 6.3 times more Manganese, 6.6 times more Phosphorus and 7.7 times more Zinc than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Roasted Almonds contain similar levels of Iron per 100 calories.
• 100 calories of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Applesauce, canned with no added sugar as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Applesauce have 7.6 times more Carbohydrate, 27.5 times more Sugars, 8372 times more Fructose and 1.4 times more Fiber than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 36.9 times more Fat, 35.9 times more Saturated Fat, 75.8 times more Omega 6 and 8.7 times more Protein than Applesauce, canned with no added sugar.
• Both Canned Applesauce and Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Applesauce provide inadequate amounts of Omega 6 and Protein
• Both Applesauce, canned with no added sugar as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.