First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Applesauce | Grapefruit |
| Nutrient | applesauce | grapefruit |
| Protein | 1g | 4g |
| Carbohydrate | 54g | 51g |
| Fiber | 5g | 7g |
| Fat | 0g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | applesauce | grapefruit |
| Choline | 2% | 12% |
| Vitamin A | 1% | 46% |
| Vitamin C | 6% | 287% |
| Vitamin E | 6% | 7% |
| Vitamin K | 3% | 0% |
Grapefruit have significantly more Vitamins A, C than applesauce. Grapefruit are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Potassium. Grapefruit are a great source of Vitamin A. Grapefruit are an excellent source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | applesauce | grapefruit |
| Vitamin B1 | 12% | 23% |
| Vitamin B2 | 13% | 11% |
| Vitamin B3 | 3% | 13% |
| Vitamin B5 | 4% | 35% |
| Vitamin B6 | 12% | 24% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | applesauce | grapefruit |
| Sodium | 1% | 0% |
| Potasium | 10% | 25% |
| Calcium | 4% | 15% |
| Magnesium | 4% | 14% |
| Phosphorus | 4% | 9% |
| Iron | 18% | 9% |
| Manganese | 5% | 3% |
| Selenium | 3% | 4% |
| Copper | 13% | 29% |
| Zinc | 2% | 5% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
