Comparing Nutrients in 500 calories Apples VS Fresh Orange juice

Weight per 500 calories

• Apples: 962g
• Fresh Orange juice: 1111g

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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Apples	Fresh 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	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	5.4% 0.087g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	89% 116g	130g per day for Men 19-50 years
Sugars	138% 100g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 20g	% 46g	g per day for Men 19-50 years
Fiber	60.7% 23g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.47% 0.88mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	22.2% 823g	26.5% 981g	3700g per day for Men 19-50 years

Apples VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apples or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Apples vs Fresh Orange juice:

• 500 calories of Apples have 3.9 times more Vitamin E and 19 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.9 times more Vitamin A, 6.1 times more Vitamin B1, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 11.6 times more Vitamin B9 and 12.6 times more Vitamin C than Raw Apples with skin.
• Both Apples and Fresh Orange juice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Apples have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apples vs Fresh Orange juice:

• 500 calories of Apples have 2.2 times more Manganese than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.1 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 2.2 times more Potassium than Raw Apples with skin.
• Both Apples and Fresh Orange juice contain similar levels of Water per 500 calories.
• 500 calories of Apples lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Apples with skin as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apples have 2.4 times more Fructose and 10.4 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.1 times more Protein than Raw Apples with skin.
• Both Apples and Fresh 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 Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.