Comparing Nutrients in 300 calories Granny Smith Apples VS Orange Pineapple Juice Blend

Weight per 300 calories

• Granny Smith Apples: 517g
• Orange Pineapple Juice Blend: 588g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Orange Pineapple Juice Blend?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	85.8% 62g	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	35.7% 26g	NA	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	% 13.8g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	4.06% 2.28g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	2.87% 26μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	27.6% 0.36mg	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	3.88% 15.5μg	14.7% 59μg	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	266% 239mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	2.75% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.8% 16.6μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22.2% 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	9.7% 0.78mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.16% 26mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	97% 2.22mg	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	8.87% 62mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	12% 442g	14% 513g	3700g per day for Men 19-50 years

Granny Smith Apples VS Orange Pineapple Juice Blend Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Orange Pineapple Juice Blend?

Lets compare vitamin content per 300 calories of Granny Smith Apples vs Orange Pineapple Juice Blend:

• 300 calories of Granny Smith Apples have 2.3 times more Vitamin E and 28.1 times more Vitamin K than Orange Pineapple Juice Blend.
• While 300 kcal of Orange Pineapple Juice Blend contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Orange Pineapple Juice Blend provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Granny Smith Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• 300 calories of Orange Pineapple Juice Blend have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Granny Smith Apples vs Orange Pineapple Juice Blend:

• 300 kcal of Orange Pineapple Juice Blend contain 1.4 times more Iron, 2.3 times more Magnesium, 9.8 times more Manganese and 1.4 times more Potassium than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Orange Pineapple Juice Blend contain similar levels of Copper, Phosphorus and Water per 300 calories.
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Granny Smith Apples have 12.3 times more Fiber than Orange Pineapple Juice Blend.
• While 300 kcal of Orange Pineapple Juice Blend contain 1.3 times more Sugars than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Orange Pineapple Juice Blend offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange Pineapple Juice Blend provide inadequate amounts of Fiber
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend provide inadequate amounts of Protein in 300 calories.