Comparing Nutrients in 100 grams Chilled Orange Juice VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Chilled Orange Juice	Granny Smith Apples	Recommended Dietary Allowance
Energy	1.7% 49kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	13.2% 9.6g	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	3.08% 2.23g	6.9% 5g	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	% 2.08g	% 2.66g	g per day for Men 19-50 years
Sucrose	% 4g	% 1.93g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	0.79% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	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	4.75% 19μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.3% 33.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Granny Smith Apples	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	3.44% 0.031mg	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	1.63% 0.13mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	1.9% 0.044mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.3% 85.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Granny Smith Apples per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Granny Smith Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Granny Smith Apples:

• 100 grams of Chilled Orange Juice have 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Granny Smith Apples.
• While 100 g of Raw Granny Smith Apples with skin contain more Vitamin K than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin K
• 100 grams of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Granny Smith Apples:

• 100 grams of Chilled Orange Juice have 1.4 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Granny Smith Apples.
• Both Chilled Orange Juice and Granny Smith Apples contain similar levels of Water per 100 grams.
• 100 grams of Granny Smith Apples lack sufficient amounts of Magnesium and Phosphorus
• Both Chilled Orange Juice from Concentrate as well as Raw Granny Smith Apples with 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 Granny Smith Apples with skin contain 2.2 times more Fructose and 9.3 times more Fiber than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Granny Smith Apples offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in 100 grams.