Comparing Nutrients in 1 kilogram Apples VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Apples	Navel Oranges	Recommended Dietary Allowance
Energy	18% 520kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	96% 125g	130g per day for Men 19-50 years
Sugars	143% 104g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 42.8g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Apples	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Navel Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23% 856g	23.2% 860g	3700g per day for Men 19-50 years

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

• Raw Apples with skin have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 12.8 times more Vitamin C than Raw Apples with skin.
• Both Raw Apples with skin and Raw Navel Oranges have similar amounts of Vitamin E per 1 kg.
• Both Raw Apples with skin as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apples vs Navel Oranges:

• Raw Apples with skin have 1.2 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus and 1.6 times more Potassium than Raw Apples with skin.
• Both Raw Apples with skin and Raw Navel Oranges have similar amounts of Iron and Water per 1 kg.
• Both Raw Apples with skin as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apples with skin have 1.2 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.5 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Apples with skin as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.