Comparing Nutrients in 300 calories Bottled Pomegranate Juice VS Juice, apple and grape blend, with added ascorbic acid

Weight per 300 calories

• Bottled Pomegranate Juice: 556g
• Juice, apple and grape blend, with added ascorbic acid: 600g

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

Which food has more nutrients per 300 calories - Bottled Pomegranate Juice or Juice, apple and grape blend, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Bottled Pomegranate Juice	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	97% 70.3g	90% 65.5g	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	49% 35.4g	53.5% 38.8g	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	% 35g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.44g	g per day for Men 19-50 years
Fiber	1.46% 0.56g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.7% 0.13mg	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	33.3% 133μg	0% 0μg	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	0.62% 0.56mg	188% 169mg	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	14% 2.1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.8μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.67% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 433μg	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	6.94% 0.56mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	9.26% 39mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	10.7% 0.25mg	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	8.73% 61mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	13% 478g	14% 522g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bottled Pomegranate Juice vs Juice, apple and grape blend, with added ascorbic acid:

• Bottled Pomegranate Juice has 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 7.5 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9, 35.2 times more Vitamin E and 48.1 times more Vitamin K than Juice, apple and grape blend, with added ascorbic acid.
• While Juice, apple and grape blend, with added ascorbic acid contains 304.6 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Juice, apple and grape blend, with added ascorbic acid have similar amounts of Vitamin B2 per 300 kcal.
• Both Bottled Pomegranate Juice as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bottled Pomegranate Juice vs Juice, apple and grape blend, with added ascorbic acid:

• Bottled Pomegranate Juice has 1.9 times more Copper, 2.1 times more Manganese, 2.1 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.
• Both Bottled Pomegranate Juice and Juice, apple and grape blend, with added ascorbic acid have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Juice, apple and grape blend, with added ascorbic acid contains 2.2 times more Fiber than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Juice, apple and grape blend, with added ascorbic acid have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Bottled Pomegranate Juice as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.