Comparing Nutrients in 1 kilogram Apples VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Apples	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 520kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	91% 119g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	65.8% 25g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Apples	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	48.5% 0.63mg	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	98% 390μg	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	51% 46mg	539% 485mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	10% 0.23mg	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	15.7% 110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23% 856g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apples vs Valencia Oranges:

• Raw Valencia Oranges contain 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 Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples vs Valencia Oranges:

• Raw Apples with skin have 1.3 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 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.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Water per 1 kg.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 1.8 times more Omega 3 and 4 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.