Comparing Nutrients in 100 calories Orange Pineapple Juice Blend VS Golden Delicious Apples

Weight per 100 calories

• Orange Pineapple Juice Blend: 196g
• Golden Delicious Apples: 175g

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

Which food has more nutrients per 100 calories - Orange Pineapple Juice Blend or Golden Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Orange Pineapple Juice Blend	3%	1%	96%
Golden Delicious Apples	2%	2%	96%

Macro Nutrients

	Orange Pineapple Juice Blend	Golden Delicious Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.067% 0.022g	NA	32g per day for Men 19-50 years
Omega 3	0.61% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18.4% 24g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	24.3% 17.6g	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	NA	14.8% 10.7g	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	NA	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 3.63g	g per day for Men 19-50 years
Fiber	1.03% 0.39g	11% 4.2g	38g per day for Men 19-50 years
Protein	1.44% 0.8g	0.88% 0.49g	56g per day for Men 19-50 years

Vitamins

	Orange Pineapple Juice Blend	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.22% 1.96μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.54% 0.078mg	2.63% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.12% 0.34mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	6.9% 0.089mg	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	4.9% 19.6μg	1.3% 5.26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.7% 80mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.92% 0.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.16% 0.2μg	2.63% 3.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Pineapple Juice Blend	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	1.05% 10.5mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	5.85% 0.053mg	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	4.4% 0.35mg	2.85% 0.23mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	2.1% 8.77mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	2.67% 0.061mg	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	3.1% 21.6mg	2.5% 17.5mg	700mg per day for Men 19-50 years
Potassium	8.65% 294mg	5.16% 175mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.84mg	0.23% 3.5mg	1500mg per day for Men 19-50 years
Zinc	1.07% 0.12mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.07% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Orange Pineapple Juice Blend vs Golden Delicious Apples:

• Orange Pineapple Juice Blend has 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• While Raw Golden Delicious Apples with skin contain 2.3 times more Vitamin E and 16.1 times more Vitamin K than Orange Pineapple Juice Blend.
• Both Orange Pineapple Juice Blend and Raw Golden Delicious Apples with skin have similar amounts of Vitamin B2 per 100 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Orange Pineapple Juice Blend vs Golden Delicious Apples:

• Orange Pineapple Juice Blend has 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 12.1 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Raw Golden Delicious Apples with skin.
• Both Orange Pineapple Juice Blend and Raw Golden Delicious Apples with skin have similar amounts of Water per 100 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Golden Delicious Apples with skin have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Orange Pineapple Juice Blend has 1.6 times more Protein than Raw Golden Delicious Apples with skin.
• While Raw Golden Delicious Apples with skin contain 10.7 times more Fiber than Orange Pineapple Juice Blend.
• Both Orange Pineapple Juice Blend and Raw Golden Delicious Apples with skin have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Golden Delicious Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.