Comparing Nutrients in 100 calories Oranges VS Apples no Skin

Weight per 100 calories

• Oranges: 213g
• Apples no Skin: 208g

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

Which food has more nutrients per 100 calories - Oranges or Apples no Skin?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Oranges	Apples no Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	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	0.23% 0.038g	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	19.2% 25g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	NA	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	NA	% 6.77g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	7.13% 2.7g	38g per day for Men 19-50 years
Protein	3.57% 2g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Oranges	Apples no Skin	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	16% 64μg	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	126% 113mg	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	2.55% 0.38mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Apples no Skin	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	7.18% 0.065mg	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	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	2.3% 0.053mg	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	4.26% 29.8mg	3.27% 23mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	5.5% 188mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	0.95% 0.1mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Apples no Skin:

• Raw Oranges have 5.6 times more Vitamin A, 4.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9, 13.6 times more Vitamin C and 3.7 times more Vitamin E than Raw Apples without skin.
• While Raw Apples without skin contain more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Apples without skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Apples no Skin:

• Raw Oranges have 8.2 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Apples without skin.
• While Raw Apples without skin contain 1.5 times more Manganese than Raw Oranges.
• Both Raw Oranges and Raw Apples without skin have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.9 times more Fiber and 3.6 times more Protein than Raw Apples without skin.
• Both Raw Oranges and Raw Apples without skin have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Oranges as well as Raw Apples without skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.