Comparing Nutrients in 14 ounces Apples VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apples	Valencia Oranges	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	36.3% 47g	130g per day for Men 19-50 years
Sugars	57% 41.2g	NA	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	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Apples	Valencia 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	5.62% 0.067mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	19.2% 0.25mg	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	38.7% 155μg	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	20.3% 18.3mg	214% 192mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	5.95% 0.48mg	4.47% 0.36mg	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	6.04% 0.14mg	3.97% 0.091mg	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	6.24% 43.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.18% 340g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 4 times more Vitamin A, 5.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Apples with skin.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Apples vs Valencia Oranges:

• Raw Apples with skin have 1.3 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Water per 14 oz.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 1.8 times more Omega 3 and 4 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.