Comparing Nutrients in 14 ounces Gala Apples VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%

Macro Nutrients

	Gala Apples	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Energy	7.8% 226kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.8% 54.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	56.8% 41g	77.7% 56.4g	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	32.5% 23.5g	40.3% 29.2g	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	% 6.6g	% 27g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.16g	g per day for Men 19-50 years
Fiber	24% 9.13g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.77% 0.13mg	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	2.98% 12μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	5.95% 0.48mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	41.2% 0.95mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.07% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Gala Apples versus 14 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Gala Apples vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 14 ounces of Gala Apples have 1.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin B2
• Both Raw Gala Apples with skin as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Gala Apples vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 14 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain 6 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 6.5 times more Manganese and 1.3 times more Phosphorus than Raw Gala Apples with skin.
• Both Gala Apples and Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Phosphorus
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Copper
• Both Raw Gala Apples with skin as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Gala Apples have 11.5 times more Fiber than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• While 14 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain 1.4 times more Sugars than Raw Gala Apples with skin.
• Both Gala Apples and Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium offer comparable quantities of Carbohydrate and Fructose per 14 ounces.
• 14 ounces of Gala Apples provide inadequate amounts of Energy
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Fiber
• Both Raw Gala Apples with skin as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Protein in 14 ounces.