Comparing Nutrients in 300 calories Apples VS Canned Orange Juice

Weight per 300 calories

• Apples: 577g
• Canned Orange Juice: 638g

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

Discover which food has more nutrients per 300 calories - Apples or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	82.7% 60g	77% 56g	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	47% 34g	21.4% 15.5g	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	% 14g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 26g	g per day for Men 19-50 years
Fiber	36.4% 14g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.92% 17.3μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	15.2% 0.2mg	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	4.33% 17.3μg	38.3% 153μg	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	29.5% 26.5mg	213% 192mg	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	6.92% 1.04mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	5% 200μg	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	8.65% 0.69mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	8.78% 0.2mg	5.83% 0.13mg	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	9.07% 63.5mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	13.3% 494g	15% 560g	3700g per day for Men 19-50 years

Apples VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apples or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Apples vs Canned Orange Juice:

• 300 calories of Apples have 19.9 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B3, 3.3 times more Vitamin B5, 8.9 times more Vitamin B9 and 7.2 times more Vitamin C than Raw Apples with skin.
• Both Apples and Canned Orange Juice provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 300 calories.
• 300 calories of Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apples vs Canned Orange Juice:

• 300 calories of Apples have 1.5 times more Manganese than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.8 times more Calcium, 2.2 times more Magnesium, 1.7 times more Phosphorus and 1.9 times more Potassium than Raw Apples with skin.
• Both Apples and Canned Orange Juice contain similar levels of Copper, Iron and Water per 300 calories.
• 300 calories of Apples lack sufficient amounts of Calcium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apples have 2.2 times more Fructose and 7.2 times more Fiber than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2.9 times more Protein than Raw Apples with skin.
• Both Apples and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Apples provide inadequate amounts of Protein
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.