Comparing Nutrients in 300 calories Sweetened Canned ApplesauceVS Oranges

Weight per 300 calories

Sweetened Canned Applesauce

441g

Oranges

638g

Sweetened Canned Applesauce has 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Sweetened Canned Applesauce or Oranges?

Macros Ratio

Protein Fat Carbs

Sweetened Canned Applesauce

97%

Oranges

91%

300 kcal ▼

Macro Nutrients

Sweetened Canned Applesaucevs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.77%0.75g

Fat

0.79%0.77g

0.75 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.41%0.13g

Saturated Fat

0.3%0.096g

0.13 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

2.5%0.04g

Omega 3

2.8%0.045g

0.04 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

1.17%0.2g

Omega 6

0.68%0.11g

0.2 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

59.4%77g

Carbohydrate

57.7%75g

77 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

89.3%64.7g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

64.7 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

44.2%32g

Fructose

≤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]

32 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%24.3g

Glucose

24.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%4.4g

Sucrose

4.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

14%5.3g

Fiber

40.3%15.3g

5.3 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

1.26%0.71g

Protein

10.7%6g

0.71 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Sweetened Canned Applesaucevs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

6.25%0.075mg

Vitamin B1

46.3%0.56mg

Thiamine

0.075 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

7.47%0.097mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.097 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

2%0.32mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.9%0.19mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.19 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.16%0.12mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.12 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

1.1%4.4μg

Vitamin B9

48%191μg

Folates and Folic Acid

4.4 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

8.33%7.5mg

Vitamin C

377%340mg

Ascorbic acid

7.5 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

5.3%0.79mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.79 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

2.2%2.65μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.65 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Sweetened Canned Applesaucevs Oranges

1.32%13.2mg

Calcium

25.5%255mg

13.2 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

15.7%0.14mg

Copper

32%0.29mg

0.14 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

6.6%0.53mg

Iron

7.98%0.64mg

0.53 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

3.15%13.2mg

Magnesium

15%64mg

13.2 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

5.75%0.13mg

Manganese

6.94%0.16mg

0.13 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

3.8%26.5mg

Phosphorus

12.8%89.4mg

26.5 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

9.73%331mg

Potassium

34%1155mg

331 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

2.4%1.32μg

Selenium

5.8%3.2μg

1.32 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0.59%8.82mg

Sodium

0%0mg

8.82 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

1.2%0.13mg

Zinc

4.06%0.45mg

0.13 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

9.78%362g

Water

15%554g

362 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Sweetened Canned Applesauce vs Oranges:

Raw Oranges contain more Vitamin A, 7.4 times more Vitamin B1, 2.6 times more Vitamin B2, 5.7 times more Vitamin B3, 8.2 times more Vitamin B5, 3.2 times more Vitamin B6, 43.4 times more Vitamin B9, 45.3 times more Vitamin C and 1.4 times more Vitamin E than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Canned Applesauce vs Oranges:

Raw Oranges contain 19.3 times more Calcium, 2 times more Copper, 4.8 times more Magnesium, 3.4 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium, 3.4 times more Zinc and 1.5 times more Water than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt and Raw Oranges have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 2.9 times more Fiber and 8.5 times more Protein than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Sweetened Canned Applesauce no Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Canned ApplesauceVS ApricotsOrangesVS ApricotsSweetened Canned ApplesauceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Sweetened Canned ApplesauceVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Canned Applesauce or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: