Comparing Nutrients in 1 kilogram Fuji Apples VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Fuji Apples	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	21.7% 630kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	88.5% 115g	130g per day for Men 19-50 years
Sugars	161% 117g	140% 102g	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	89.2% 64.7g	59% 43g	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	% 30g	% 22.5g	g per day for Men 19-50 years
Sucrose	% 22g	% 36g	g per day for Men 19-50 years
Fiber	55.3% 21g	15.8% 6g	38g per day for Men 19-50 years
Protein	3.57% 2g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	20% 0.26mg	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	7.5% 30μg	35% 140μg	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	348% 313mg	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	12% 1.8mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	7% 70mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	44.4% 0.4mg	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	12.5% 1mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	33% 0.76mg	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	18.6% 130mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.7% 842g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD per 1 kg

Compare the macro and micronutrient content in 1 kg of Fuji Apples versus 1 kg of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fuji Apples vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 1 kilogram of Fuji Apples has 1.7 times more Vitamin B6 than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While 1 kg of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 35 times more Vitamin A, 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 6.5 times more Vitamin B3, 4.7 times more Vitamin B9, 2.3 times more Vitamin E and 5 times more Vitamin K than Raw Fuji Apples with skin.
• 1 kilogram of Fuji Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Fuji Apples vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• 1 kg of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.6 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Fuji Apples with skin.
• Both Fuji Apples and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contain similar levels of Water per one kilogram.
• 1 kilogram of Fuji Apples lack sufficient amounts of Iron, Magnesium, Manganese and Phosphorus
• Both Raw Fuji Apples with skin as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fuji Apples has 1.3 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fructose and 3.5 times more Fiber than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fuji Apples and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Energy and Fiber
• Both Raw Fuji Apples with skin as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Protein in one kilogram.