Comparing Nutrients in 100 grams Canned Orange Juice VS 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	1.62% 47kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	12% 8.76g	14% 10g	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	3.35% 2.43g	8.3% 6.03g	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	% 2.27g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.82g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Apples no Skin	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	2.85% 0.037mg	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	6% 24μg	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	33.4% 30mg	4.44% 4mg	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	1.33% 0.2mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Apples no Skin	Recommended Dietary Allowance
Calcium	1% 10mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	3.44% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	0.88% 0.07mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	1.65% 0.038mg	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	2.43% 17mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Apples no Skin per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Orange Juice have 2.1 times more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin B9 and 7.5 times more Vitamin C than Apples no Skin.
• While 100 g 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 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2
• 100 grams of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Canned Orange Juice have 2.5 times more Magnesium, 1.5 times more Phosphorus and 2 times more Potassium than Apples no Skin.
• While 100 g of Raw Apples without skin contain 1.4 times more Copper than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Apples no Skin contain similar levels of Water per 100 grams.
• 100 grams of Apples no Skin lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Apples without skin contain 2.5 times more Fructose and 4.3 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Apples no Skin offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Apples without skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.