Comparing Nutrients in 14 ounces Apples VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	57% 41.2g	48% 34.8g	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	32.3% 23.4g	13.3% 9.64g	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	% 9.64g	% 9g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 16g	g per day for Men 19-50 years
Fiber	25% 9.53g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.46% 0.12mg	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	24% 95μg	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	20.3% 18.3mg	133% 119mg	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	4.76% 0.71mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	3.1% 124μg	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	4.96% 0.4mg	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	6.04% 0.14mg	3.62% 0.083mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.18% 340g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Apples versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apples vs Canned Orange Juice:

• 14 ounces of Apples have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B6 than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2.3 times more Vitamin B1, 3 times more Vitamin B5, 8 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Apples with skin.
• 14 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Apples vs Canned Orange Juice:

• 14 ounces of Apples have 1.2 times more Copper than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Apples and Canned Orange Juice contain similar levels of Water per 14 ounces.
• 14 ounces of Apples lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride, Iron, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apples have 1.3 times more Carbohydrate, 2.4 times more Fructose and 8 times more Fiber than Canned Orange Juice.
• Both Apples and Canned Orange Juice offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.