Comparing Nutrients in 5 ounces Apples no Skin VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Apples no Skin	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	16.2% 11.8g	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	11.8% 8.55g	4.36% 3.16g	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	% 4.6g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 1.16g	% 5.7g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	8.3% 0.11mg	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	0% 0μg	6.73% 27μg	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	6.3% 5.67mg	53% 47.6mg	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	0.47% 0.071mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	6.6% 0.06mg	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	1.24% 0.099mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	1.4% 0.033mg	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	3.75% 128mg	7.42% 252mg	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% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Chilled Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples no Skin versus 5 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples no Skin vs Chilled Orange Juice:

• 5 oz of Chilled Orange Juice from Concentrate contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9 and 8.4 times more Vitamin C than Raw Apples without skin.
• 5 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Apples without skin as well as Chilled Orange Juice from Concentrate 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 no Skin vs Chilled Orange Juice:

• 5 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus and 2 times more Potassium than Raw Apples without skin.
• Both Apples no Skin and Chilled Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Apples no Skin lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Apples without skin as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples no Skin have 1.2 times more Sugars, 2.7 times more Fructose and 4.3 times more Fiber than Chilled Orange Juice.
• Both Apples no Skin and Chilled Orange Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw Apples without skin as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.