Comparing Nutrients in 5 ounces Apples VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	17% 12.4g	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	11.5% 8.36g	4.75% 3.44g	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	% 3.44g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 5.75g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	3.4% 0.044mg	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	1.06% 4.25μg	8.5% 34μg	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	7.24% 6.52mg	47.4% 42.7mg	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	1.7% 0.26mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	1.1% 44.4μg	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	2.13% 0.17mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	1.3% 0.03mg	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	2.23% 15.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples vs Canned Orange Juice:

• 5 ounces of Apples have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B6 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.3 times more Vitamin B1, 3 times more Vitamin B5, 8 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Apples with skin.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apples vs Canned Orange Juice:

• 5 ounces of Apples have 1.2 times more Copper than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Apples and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Apples lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride, Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 1.3 times more Carbohydrate, 2.4 times more Fructose and 8 times more Fiber than Canned Orange Juice.
• Both Apples and Canned Orange Juice offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.