Comparing Nutrients in 1 pound Apples no Skin VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Apples no Skin	Fresh Orange juice	Recommended Dietary Allowance
Energy	7.5% 218kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	36.3% 47g	130g per day for Men 19-50 years
Sugars	63% 46g	52.6% 38g	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	37.7% 27.4g	13.3% 9.6g	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	% 14.7g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 18.8g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	0% 0μg	34% 136μg	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% 18mg	252% 227mg	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	1.5% 0.23mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	22% 0.2mg	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	3.97% 0.32mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	2.76% 0.064mg	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	12% 408mg	26.7% 907mg	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% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples no Skin versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples no Skin vs Fresh Orange juice:

• 1 lb of Raw Orange juice contains 4.7 times more Vitamin B1, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, more Vitamin B9 and 12.5 times more Vitamin C than Raw Apples without skin.
• Both Apples no Skin and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples without skin as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Apples no Skin vs Fresh Orange juice:

• 1 lb of Raw Orange juice contains 1.4 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Potassium than Raw Apples without skin.
• Both Apples no Skin and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Apples no Skin lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Raw Apples without skin as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples no Skin has 1.2 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fructose and 6.5 times more Fiber than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Apples without skin as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.