Comparing Nutrients in 7 ounces Granny Smith Apples VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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% 24g	130g per day for Men 19-50 years
Sugars	26.2% 19g	27.3% 20g	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	10.4% 7.56g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 3.04g	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	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	15.3% 0.2mg	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	5.95% 24μg	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	69% 62mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	6.17% 0.056mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	43.5% 1mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E per 7 oz

Compare the macro and micronutrient content in 7 oz of Granny Smith Apples versus 7 oz of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Granny Smith Apples vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 7 oz of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B6, 4 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5 in seven ounces.

Comparing minerals per 7 ounces for Granny Smith Apples vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 7 oz of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 1.7 times more Iron, 2.2 times more Magnesium and 11.5 times more Manganese than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E 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 Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E lack sufficient amounts of Calcium, Phosphorus and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Granny Smith Apples have 1.3 times more Fructose and 14 times more Fiber than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Granny Smith Apples and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Energy and Fiber
• Both Raw Granny Smith Apples with skin as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Protein in seven ounces.