Comparing Nutrients in 5 ounces Apples VS 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	2.54% 73.7kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 5.87g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Apples	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	6.93% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Apples vs Fresh Orange juice:

• 5 oz of Raw Orange juice contain 5.3 times more Vitamin B1, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 10 times more Vitamin B9 and 10.9 times more Vitamin C than Raw Apples with skin.
• Both Apples and Fresh Orange juice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apples vs Fresh Orange juice:

• 5 oz of Raw Orange juice contain 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Apples with skin.
• Both Apples and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Apples lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Raw Apples with skin as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 1.3 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fructose and 12 times more Fiber than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Apples with skin as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.