Comparing Nutrients in 14 ounces Valencia Oranges VS Apples, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	46.8% 61g	130g per day for Men 19-50 years
Sugars	NA	73% 53g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.3% 0.2mg	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	38.7% 155μg	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	214% 192mg	4.4% 3.97mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	19.4% 0.17mg	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	4.47% 0.36mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	3.62% 0.083mg	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	9.64% 67.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.02% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Valencia Oranges have 12 times more Vitamin A, 14.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9 and 48.5 times more Vitamin C than Apples, dried, sulfured, stewed, without added sugar.
• Both Raw Valencia Oranges as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Apples, dried, sulfured, stewed, without added sugar:

• Raw Valencia Oranges have 13.3 times more Calcium, 2.5 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 3.7 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Copper, Manganese and Water per 14 oz.
• Both Raw Valencia Oranges as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4 times more Omega 3, 1.3 times more Fiber and 4.7 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 1.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Energy per 14 oz.
• Both Raw Valencia Oranges as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.