Comparing Nutrients in 14 ounces Oranges VS Apples

Macros Ratio

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

Macro Nutrients

	Oranges	Apples	Recommended Dietary Allowance
Energy	6.43% 187kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	42% 55g	130g per day for Men 19-50 years
Sugars	51% 37g	57% 41.2g	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	32.3% 23.4g	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	% 9.64g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Apples	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	12.5% 0.16mg	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	29.8% 119μg	2.98% 12μg	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	235% 211mg	20.3% 18.3mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Apples	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	4.96% 0.4mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	6.04% 0.14mg	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	7.94% 55.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.18% 340g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.7 times more Vitamin A, 5.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 10 times more Vitamin B9 and 11.6 times more Vitamin C than Raw Apples with skin.
• While Raw Apples with skin contain more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Apples with skin have similar amounts of Vitamin E per 14 oz.
• Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Apples:

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

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 3.6 times more Protein than Raw Apples with skin.
• Both Raw Oranges and Raw Apples with skin have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.