Comparing Nutrients in 1 kilogram Oranges VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Oranges	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	16.2% 470kcal	83.8% 2430kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	507% 659g	130g per day for Men 19-50 years
Sugars	129% 94g	789% 572g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	229% 87g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	58% 9.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	96% 1.25mg	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	75% 300μg	0% 0μg	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	591% 532mg	43.3% 39mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	212% 1.9mg	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	12.5% 1mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	39% 0.9mg	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	20% 140mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58% 870mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Raw Sulfured Dried Apples:

• Raw Oranges have more Vitamin A, more Vitamin B1, more Vitamin B9 and 13.6 times more Vitamin C than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Sulfured Dried Apples have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Raw Sulfured Dried Apples:

• Raw Oranges have 2.9 times more Calcium and 2.7 times more Water than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 4.2 times more Copper, 14 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sulfured Dried Apples contain 5.2 times more Energy, 2.3 times more Omega 3, 5.6 times more Carbohydrate, 6.1 times more Sugars and 3.6 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Sulfured Dried Apples have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Raw Sulfured Dried Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.