Comparing Nutrients in 1 kilogram Apples VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Energy	18% 520kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	80% 104g	130g per day for Men 19-50 years
Sugars	143% 104g	116% 84g	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	81.4% 59g	29.2% 21g	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	% 24.3g	% 18g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 41.4g	g per day for Men 19-50 years
Fiber	63% 24g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	30.8% 0.4mg	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	75% 300μg	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	51% 46mg	556% 500mg	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	12% 1.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6% 60mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	6.1% 0.14mg	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	15.7% 110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23% 856g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples vs Fresh Orange juice:

• 1 kg of Raw Orange juice contains 5.3 times more Vitamin B1, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 10 times more Vitamin B9 and 10.9 times more Vitamin C than Raw Apples with skin.
• Both Apples and Fresh Orange juice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Apples vs Fresh Orange juice:

• 1 kg of Raw Orange juice contains 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Apples with skin.
• Both Apples and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Apples lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Raw Apples with skin as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples has 1.3 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fructose and 12 times more Fiber than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.