Comparing Nutrients in 100 calories Apple Juice with Vitamin C VS Oranges

Weight per 100 calories

• Apple Juice with Vitamin C: 217g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Apple Juice with Vitamin C or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Apple Juice with Vitamin C	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	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	19% 24.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	29% 21g	27.4% 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	17% 12.5g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.74g	NA	g per day for Men 19-50 years
Fiber	1.14% 0.43g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	9.8% 0.13mg	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	16% 64μg	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	93% 83.7mg	126% 113mg	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	0.14% 0.022mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Oranges	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	2.13% 85μg	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	3.26% 0.26mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	2.3% 0.053mg	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	2.17% 15.2mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	6.46% 220mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.043mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.2% 192g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Apple Juice with Vitamin C vs Oranges:

• Raw Oranges contain more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C and 17.6 times more Vitamin E than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Apple Juice with Vitamin C vs Oranges:

• Bottled Apple Juice with Vitamin C has 1.2 times more Iron and 3 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.9 times more Calcium, 3.7 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 4.9 times more Selenium and 3.4 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C and Raw Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges contain 11.7 times more Fiber and 9.2 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Bottled Apple Juice with Vitamin C and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Bottled Apple Juice with Vitamin C as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.