Comparing Nutrients in 14 ounces Red Delicious Apples VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Red Delicious Apples	Oranges	Recommended Dietary Allowance
Energy	8.07% 234kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	36% 46.6g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	51% 37g	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	32.3% 23.4g	NA	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 7.4g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	6.35% 0.95mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20% 0.18mg	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	5.46% 0.44mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	4.3% 0.099mg	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	6.8% 47.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.15% 339g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Red Delicious Apples with skin have 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 10 times more Vitamin B9 than Raw Red Delicious Apples with skin .

Comparing minerals per 14 ounces for Red Delicious Apples vs Oranges:

• Raw Red Delicious Apples with skin have 1.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 1.7 times more Copper, 2 times more Magnesium and 1.7 times more Potassium than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Oranges have similar amounts of Iron, Phosphorus and Water per 14 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Delicious Apples with skin have 1.3 times more Energy than Raw Oranges.
• While Raw Oranges contain 3.5 times more Protein than Raw Red Delicious Apples with skin .
• Both Raw Red Delicious Apples with skin and Raw Oranges have similar amounts of Carbohydrate, Sugars and Fiber per 14 oz.
• Both Raw Red Delicious Apples with skin as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.