Comparing Nutrients in 1 kilogram Valencia Oranges VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Valencia Oranges	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17% 490kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	343% 445g	130g per day for Men 19-50 years
Sugars	NA	304% 220g	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	63% 45.7g	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	% 49g	g per day for Men 19-50 years
Sucrose	NA	% 110g	g per day for Men 19-50 years
Fiber	65.8% 25g	42% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	30% 0.39mg	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	98% 390μg	52.5% 210μg	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	539% 485mg	63.3% 57mg	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	NA	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	164% 1.48mg	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	11.3% 0.9mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	101% 2.33mg	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	24.3% 170mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, Dutch Apple, Commercially Prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Valencia Oranges has 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.5 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Valencia Oranges has 2.9 times more Calcium, 1.3 times more Magnesium, 2.4 times more Potassium and 2.1 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 4 times more Copper, 10.1 times more Iron, 10.1 times more Manganese, 1.7 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium and Magnesium
• Both Raw Valencia Oranges as well as Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.6 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 5.9 times more Energy, 38.3 times more Fat, 66.1 times more Saturated Fat, 7.3 times more Omega 3, 45.5 times more Omega 6, 3.7 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein