Comparing Nutrients in 300 calories Granny Smith Apples VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Weight per 300 calories

• Granny Smith Apples: 517g
• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 600g

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 Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	56.2% 73g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	82.6% 60g	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	31.5% 23g	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	% 28g	g per day for Men 19-50 years
Sucrose	% 10g	% 9.2g	g per day for Men 19-50 years
Fiber	38% 14.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	4.06% 2.28g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	2.87% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.098mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	46% 0.6mg	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	18% 72μg	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	209% 188mg	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	25% 3.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.8% 16.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	2.6% 26mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18.7% 0.17mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	6.16% 26mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	131% 3.02mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	NA	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	12% 442g	14% 522g	3700g per day for Men 19-50 years

Granny Smith Apples VS Pineapple Juice, Canned, Not From Concentrate, Unsweetened, With Added Vitamins A, C And E Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Granny Smith Apples or Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Lets compare vitamin content per 300 calories of Granny Smith Apples vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 300 calories of Granny Smith Apples have 1.3 times more Vitamin B2 than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While 300 kcal of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.5 times more Vitamin B1, 3.1 times more Vitamin B6, 4.6 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Granny Smith Apples with skin .
• 300 calories of Granny Smith Apples have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Granny Smith Apples with skin as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B3 in 300 calories.

Comparing minerals per 300 calories for Granny Smith Apples vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 300 kcal of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.2 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 13.3 times more Manganese, 1.3 times more Potassium and 3.2 times more Zinc than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain similar levels of Copper, Phosphorus and Water per 300 calories.
• 300 calories of Granny Smith Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Granny Smith Apples have 12.1 times more Fiber than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Granny Smith Apples and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Fiber
• Both Raw Granny Smith Apples with skin as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Protein in 300 calories.