Comparing Nutrients in 500 calories Orange Pineapple Juice Blend VS Red Delicious Apples

Weight per 500 calories

• Orange Pineapple Juice Blend: 980g
• Red Delicious Apples: 848g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	92% 119g	130g per day for Men 19-50 years
Sugars	143% 104g	123% 89g	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	69% 50g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 15.8g	g per day for Men 19-50 years
Fiber	5.16% 1.96g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.18% 4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Orange Pineapple Juice Blend	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	1.1% 9.8μg	2.82% 25.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	22% 0.29mg	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	24.5% 98μg	6.36% 25.4μg	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	443% 399mg	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	4.58% 0.69mg	13.6% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Pineapple Juice Blend	Red Delicious Apples	Recommended Dietary Allowance
Calcium	7.84% 78.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	25.4% 0.23mg	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	22% 1.76mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	10% 42.4mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	12.5% 0.29mg	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	15.4% 108mg	14.5% 102mg	700mg per day for Men 19-50 years
Potassium	43.3% 1471mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.2mg	0.56% 8.47mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	23% 855g	19.5% 723g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Orange Pineapple Juice Blend as well as Raw Red Delicious Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.