Comparing Nutrients in 1 kilogram Florida Oranges VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Florida Oranges	Apples no Skin	Recommended Dietary Allowance
Energy	16% 460kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	98% 128g	130g per day for Men 19-50 years
Sugars	126% 91g	139% 101g	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	83% 60.3g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	12.5% 7g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Apples no Skin	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	28.5% 0.37mg	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	42.5% 170μg	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	500% 450mg	44.4% 40mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Apples no Skin	Recommended Dietary Allowance
Calcium	43% 430mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	34.4% 0.31mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	16.5% 0.38mg	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	17% 120mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Apples no Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Apples no Skin:

• 1 kilogram of Florida Oranges has 5.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin C than Apples no Skin.
• 1 kilogram of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Florida Oranges as well as Raw Apples without skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Apples no Skin:

• 1 kilogram of Florida Oranges has 8.6 times more Calcium, 1.3 times more Copper, 2.5 times more Magnesium and 1.9 times more Potassium than Apples no Skin.
• Both Florida Oranges and Apples no Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Apples no Skin lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Raw Apples without skin lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.8 times more Fiber than Apples no Skin.
• Both Florida Oranges and Apples no Skin offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• Both Raw Florida Oranges as well as Raw Apples without skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.