Comparing Nutrients in 100 calories Gala Apples VS Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO

Weight per 100 calories

• Gala Apples: 175g
• Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO: 159g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Gala Apples or Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO?

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO	3%	0%	97%

Macro Nutrients

	Gala Apples	Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	18.3% 24g	130g per day for Men 19-50 years
Sugars	25% 18g	27.4% 20g	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	14.3% 10.4g	NA	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	0% 0g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.9% 0.051mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	NA	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	1.3% 5.26μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	1.27% 12.7mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	NA	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	2.63% 0.21mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.77mg	NA	420mg per day for Men 19-50 years
Manganese	2.82% 0.065mg	NA	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	2.76% 19.3mg	NA	700mg per day for Men 19-50 years
Potassium	5.57% 189mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.42% 6.35mg	1500mg per day for Men 19-50 years
Zinc	0.8% 0.088mg	NA	11mg per day for Men 19-50 years
Water	4.07% 150g	3.6% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Gala Apples vs Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO:

Both Raw Gala Apples with skin and Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Gala Apples vs Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO:

Both Raw Gala Apples with skin and Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO have similar amounts of minerals per 100 kcal
• Both Raw Gala Apples with skin and Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO have similar amounts of Calcium, Iron, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Gala Apples with skin have more Fiber than Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO.
• While Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO contains 1.5 times more Protein than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Gala Apples with skin as well as Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.