Comparing Nutrients in 14 ounces Valencia Oranges VS Apples

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	Apples	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Apples	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.18% 340g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 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 Valencia 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 Valencia Oranges vs Apples:

• Raw Valencia Oranges have 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.
• While Raw Apples with skin contain 1.3 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Apples with skin have similar amounts of Water per 14 oz.
• Both Raw Valencia Oranges as well as Raw Apples with skin have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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