Comparing Nutrients in 1 kilogram Navel Oranges VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Gala Apples	2%	2%	96%

Macro Nutrients

	Navel Oranges	Gala Apples	Recommended Dietary Allowance
Energy	17% 490kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	105% 137g	130g per day for Men 19-50 years
Sugars	117% 85g	143% 104g	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	31% 22.5g	81.8% 59.3g	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	% 19.7g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 28g	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Gala Apples	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	37.7% 0.49mg	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	85% 340μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	NA	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Gala Apples	Recommended Dietary Allowance
Calcium	43% 430mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	23.3% 0.21mg	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	16.3% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	16% 0.37mg	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	33% 230mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	31.8% 1080mg	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	7.27% 0.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Gala Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 11.3 times more Vitamin B9 than Gala Apples.
• 1 kilogram of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Gala Apples:

• 1 kilogram of Navel Oranges has 6.1 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Potassium than Gala Apples.
• Both Navel Oranges and Gala Apples contain similar levels of Water per one kilogram.
• 1 kilogram of Gala Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Gala Apples with skin lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Gala Apples with skin contains 2.6 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Gala Apples offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• Both Raw Navel Oranges as well as Raw Gala Apples with skin provide inadequate amounts of Energy and Protein in one kilogram.