Comparing Nutrients in 1 pound Apples VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Energy	8.13% 236kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	65% 47g	52% 37.7g	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	37% 26.8g	14% 10g	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	% 11g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 18g	g per day for Men 19-50 years
Fiber	28.6% 11g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	26.5% 0.34mg	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	3.4% 13.6μg	21.5% 86μg	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	23% 21mg	169% 152mg	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	5.44% 0.82mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	4.54% 0.1mg	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	7.13% 50mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Chilled Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples versus 1 lb of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples vs Chilled Orange Juice:

• 1 lb of Chilled Orange Juice from Concentrate contains 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 6.3 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Apples with skin.
• 1 pound of Apples have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Apples vs Chilled Orange Juice:

• 1 lb of Chilled Orange Juice from Concentrate contains 1.6 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Apples and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Apples lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples has 1.3 times more Sugars, 2.6 times more Fructose and 8 times more Fiber than Chilled Orange Juice.
• Both Apples and Chilled Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.