Comparing Nutrients in 1 kilogram Golden Delicious Apples VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Golden Delicious Apples	Oranges with Peel	Recommended Dietary Allowance
Energy	19.7% 570kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	119% 155g	130g per day for Men 19-50 years
Sugars	138% 100g	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	84% 61g	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	% 18.7g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	118% 45g	38g per day for Men 19-50 years
Protein	5% 2.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	71.5% 0.93mg	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	7.5% 30μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Oranges with Peel	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	63.3% 0.57mg	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	16.3% 1.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	NA	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	14.3% 100mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23% 858g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Golden Delicious Apples versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Golden Delicious Apples vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 10 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 1 kilogram of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Golden Delicious Apples vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 11.7 times more Calcium, 1.9 times more Copper, 6.2 times more Iron, 2.8 times more Magnesium, 2.2 times more Phosphorus and 2 times more Potassium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Golden Delicious Apples with skin as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.9 times more Fiber and 4.6 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Golden Delicious Apples provide inadequate amounts of Energy and Protein