Comparing Nutrients in 100 calories Canned Orange Juice VS Apples no Skin

Weight per 100 calories

• Canned Orange Juice: 213g
• Apples no Skin: 208g

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

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Apples no Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Canned Orange Juice	Apples no Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	7.13% 5.17g	17.3% 12.6g	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	% 4.83g	% 6.77g	g per day for Men 19-50 years
Sucrose	% 8.64g	% 1.7g	g per day for Men 19-50 years
Fiber	1.68% 0.64g	7.13% 2.7g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Apples no Skin	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	5.93% 0.077mg	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	12.8% 51μg	0% 0μg	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	71% 64mg	9.26% 8.33mg	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	2.84% 0.43mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Apples no Skin	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	7.18% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	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	2.66% 0.21mg	1.82% 0.15mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	2% 8.33mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	3.44% 0.079mg	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	5.17% 36mg	3.27% 23mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.5% 188mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.95% 0.1mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.9% 181g	3700g per day for Men 19-50 years

Canned Orange Juice VS Apples No Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Apples no Skin?

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Apples no Skin:

• 100 calories of Canned Orange Juice have 4.6 times more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, more Vitamin B9, 7.7 times more Vitamin C and 4.1 times more Vitamin E than Apples no Skin.
• While 100 kcal of Raw Apples without skin contain 1.3 times more Vitamin B2 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Apples no Skin provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Apples no Skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Canned Orange Juice vs Apples no Skin:

• 100 calories of Canned Orange Juice have 2 times more Calcium, 1.5 times more Iron, 2.6 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Potassium than Apples no Skin.
• While 100 kcal of Raw Apples without skin contain 1.4 times more Copper and 1.8 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Apples no Skin contain similar levels of Water per 100 calories.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese
• 100 calories of Apples no Skin lack sufficient amounts of Calcium, Iron and Magnesium
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Orange Juice have 2.6 times more Protein than Apples no Skin.
• While 100 kcal of Raw Apples without skin contain 2.4 times more Fructose and 4.2 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Apples no Skin offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Fiber
• 100 calories of Apples no Skin provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.