Comparing Nutrients in 500 calories Apples VS Chilled Orange Juice

Weight per 500 calories

• Apples: 962g
• Chilled Orange Juice: 1020g

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

Discover which food has more nutrients per 500 calories - Apples or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.4% 0.087g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	91% 118g	130g per day for Men 19-50 years
Sugars	138% 100g	117% 84.8g	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	78.2% 56.7g	31.4% 22.8g	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	% 23.4g	% 21.2g	g per day for Men 19-50 years
Sucrose	% 20g	% 41g	g per day for Men 19-50 years
Fiber	60.7% 23g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.47% 0.88mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	59.7% 0.78mg	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	7.2% 29μg	48.5% 194μg	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	49% 44.2mg	381% 343mg	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	11.5% 1.73mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.7μg	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	14.4% 1.15mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	10.2% 0.23mg	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	15% 106mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 890g	3700g per day for Men 19-50 years

Apples VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apples or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Apples vs Chilled Orange Juice:

• 500 calories of Apples have more Vitamin K than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 6.7 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Apples with skin.
• Both Apples and Chilled Orange Juice provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apples vs Chilled Orange Juice:

• 500 calories of Apples have 1.4 times more Manganese than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.9 times more Calcium, 1.7 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Raw Apples with skin.
• Both Apples and Chilled Orange Juice contain similar levels of Iron and Water per 500 calories.
• 500 calories of Apples lack sufficient amounts of Calcium
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apples have 2.5 times more Fructose and 7.5 times more Fiber than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.8 times more Protein than Raw Apples with skin.
• Both Apples and Chilled Orange Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Apples provide inadequate amounts of Protein
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.