Comparing Nutrients in 14 ounces Navel Oranges VS Granny Smith Apples

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Navel Oranges	Granny Smith Apples	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	41.6% 54g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	52.5% 38g	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	12.3% 8.93g	27.4% 20g	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	% 7.8g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 17g	% 7.66g	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.3% 0.15mg	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	33.7% 135μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Granny Smith Apples	Recommended Dietary Allowance
Calcium	17% 171mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.7% 0.12mg	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	6.45% 0.52mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	7.6% 0.17mg	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	13% 91mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.17% 339g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Granny Smith Apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Granny Smith Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have 3.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Granny Smith Apples.
• While 14 oz of Raw Granny Smith Apples with skin contain more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 14 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Granny Smith Apples:

• 14 ounces of Navel Oranges have 8.6 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 1.9 times more Phosphorus and 1.4 times more Potassium than Granny Smith Apples.
• Both Navel Oranges and Granny Smith Apples contain similar levels of Water per 14 ounces.
• 14 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Granny Smith Apples with skin lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Granny Smith Apples with skin contain 2.2 times more Fructose and 1.3 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Granny Smith Apples offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Granny Smith Apples with skin provide inadequate amounts of Protein in 14 ounces.