Comparing Nutrients in 14 ounces Golden Delicious Apples VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Golden Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Energy	7.8% 226kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	55% 40g	46.5% 33.7g	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	33.4% 24.2g	12.3% 8.93g	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	% 7.42g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 17g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	24% 0.31mg	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	2.98% 12μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	17% 0.15mg	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	6.45% 0.52mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	5% 0.12mg	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	5.67% 39.7mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Golden Delicious Apples versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Golden Delicious Apples vs Navel Oranges:

• 14 oz of Raw Navel Oranges contain 3.8 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 14 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Golden Delicious Apples vs Navel Oranges:

• 14 oz of Raw Navel Oranges contain 7.2 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 2.3 times more Phosphorus and 1.7 times more Potassium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Golden Delicious Apples with skin as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Golden Delicious Apples have 2.7 times more Fructose than Navel Oranges.
• Both Golden Delicious Apples and Navel Oranges offer comparable quantities of Carbohydrate, Sugars and Fiber per 14 ounces.
• Both Raw Golden Delicious Apples with skin as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in 14 ounces.