Comparing Nutrients in 300 calories Orange Pineapple Juice Blend VS Red Delicious Apples

Weight per 300 calories

• Orange Pineapple Juice Blend: 588g
• Red Delicious Apples: 509g

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

Which food has more nutrients per 300 calories - Orange Pineapple Juice Blend or Red Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Orange Pineapple Juice Blend	3%	1%	96%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Orange Pineapple Juice Blend	Red Delicious Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	55% 71.5g	130g per day for Men 19-50 years
Sugars	85.8% 62g	73.5% 53.3g	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	NA	41.4% 30g	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	NA	% 13.8g	g per day for Men 19-50 years
Sucrose	NA	% 9.46g	g per day for Men 19-50 years
Fiber	3.1% 1.18g	30.8% 11.7g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Orange Pineapple Juice Blend	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	6.36% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.78% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	13.3% 0.17mg	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	14.7% 59μg	3.8% 15.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 239mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.75% 0.41mg	8.14% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	11% 13.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Pineapple Juice Blend	Red Delicious Apples	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	15.3% 0.14mg	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	13.2% 1.06mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.05% 25.4mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	7.5% 0.17mg	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	9.24% 64.7mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.85% 0.2mg	11mg per day for Men 19-50 years
Water	14% 513g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Orange Pineapple Juice Blend vs Red Delicious Apples:

• Orange Pineapple Juice Blend has 3.1 times more Vitamin B1, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Red Delicious Apples with skin .
• While Raw Red Delicious Apples with skin contain 3 times more Vitamin E and 22.5 times more Vitamin K than Orange Pineapple Juice Blend.
• Both Orange Pineapple Juice Blend and Raw Red Delicious Apples with skin have similar amounts of Vitamin B2 per 300 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Orange Pineapple Juice Blend vs Red Delicious Apples:

• Orange Pineapple Juice Blend has 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 12.9 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Raw Red Delicious Apples with skin .
• Both Orange Pineapple Juice Blend and Raw Red Delicious Apples with skin have similar amounts of Phosphorus and Water per 300 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Orange Pineapple Juice Blend has 1.8 times more Protein than Raw Red Delicious Apples with skin .
• While Raw Red Delicious Apples with skin contain 9.9 times more Fiber than Orange Pineapple Juice Blend.
• Both Orange Pineapple Juice Blend and Raw Red Delicious Apples with skin have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.