Comparing Nutrients in 14 ounces Frozen Apples, heated VS Bottled Apple Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Apples, heated	2%	6%	92%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

	Frozen Apples, heated	Bottled Apple Juice	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	34.5% 45g	130g per day for Men 19-50 years
Sugars	NA	52.7% 38g	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	31.4% 22.7g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Apples, heated	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.07% 0.17mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	5.5% 0.071mg	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	0.99% 3.97μg	0% 0μg	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	1.76% 1.6mg	3.97% 3.57mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Apples, heated	Bottled Apple Juice	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	5.3% 0.048mg	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	9.43% 0.75mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	12.8% 0.29mg	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	4.54% 31.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Apples, heated vs Bottled Apple Juice:

• Frozen Apples, heated have 1.8 times more Vitamin B6 than Bottled Apple Juice.
• While Bottled Apple Juice contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.3 times more Vitamin C than Frozen Apples, heated.
• Both Frozen Apples, heated and Bottled Apple Juice have similar amounts of Vitamin B5 per 14 oz.
• Both Frozen Apples, heated as well as Bottled Apple Juice have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Apples, heated vs Bottled Apple Juice:

• Frozen Apples, heated have 5.4 times more Copper, 1.6 times more Iron and 2 times more Manganese than Bottled Apple Juice.
• While Bottled Apple Juice contains 1.7 times more Magnesium and 1.3 times more Potassium than Frozen Apples, heated.
• Both Frozen Apples, heated and Bottled Apple Juice have similar amounts of Phosphorus and Water per 14 oz.
• Both Frozen Apples, heated as well as Bottled Apple Juice have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Apples, heated have 2.4 times more Omega 3 and 6.5 times more Fiber than Bottled Apple Juice.
• Both Frozen Apples, heated and Bottled Apple Juice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Frozen Apples, heated as well as Bottled Apple Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.