Comparing Nutrients in 7 ounces Granny Smith Apples VS Orange Pineapple Juice Blend

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	26.2% 19g	29% 21g	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	13.7% 9.92g	NA	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	% 5.28g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	2.15% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.3% 0.12mg	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	1.5% 5.95μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	89.7% 80.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	7.5% 0.067mg	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	3.72% 0.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	32.6% 0.75mg	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	3.4% 24mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Orange Pineapple Juice Blend per 7 oz

Compare the macro and micronutrient content in 7 oz of Granny Smith Apples versus 7 oz of Orange Pineapple Juice Blend to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Granny Smith Apples vs Orange Pineapple Juice Blend:

• 7 ounces of Granny Smith Apples have 32 times more Vitamin K than Orange Pineapple Juice Blend.
• While 7 oz of Orange Pineapple Juice Blend contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of Orange Pineapple Juice Blend have insufficient amounts of Vitamin K
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Granny Smith Apples vs Orange Pineapple Juice Blend:

• 7 oz of Orange Pineapple Juice Blend contain 2 times more Magnesium and 8.6 times more Manganese than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Orange Pineapple Juice Blend contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Granny Smith Apples lack sufficient amounts of Iron, Magnesium and Manganese
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Granny Smith Apples have 14 times more Fiber than Orange Pineapple Juice Blend.
• Both Granny Smith Apples and Orange Pineapple Juice Blend offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Orange Pineapple Juice Blend provide inadequate amounts of Energy and Fiber
• Both Raw Granny Smith Apples with skin as well as Orange Pineapple Juice Blend provide inadequate amounts of Protein in seven ounces.