Comparing Nutrients in 1 pound Red Delicious Apples VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Energy	9.23% 268kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	43.8% 57g	130g per day for Men 19-50 years
Sugars	65.6% 47.5g	53% 38.6g	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	37% 26.8g	14% 10.2g	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	% 12.3g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 19.4g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	27.6% 0.36mg	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	3.4% 13.6μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	298% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	19.7% 0.18mg	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	6.24% 0.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	5.7% 0.13mg	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	7.78% 54.4mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.5% 387g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Delicious Apples VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Red Delicious Apples vs Navel Oranges:

• 1 pound of Red Delicious Apples has more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 4.5 times more Vitamin B1, 2 times more Vitamin B2, 5.7 times more Vitamin B3, 5.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Red Delicious Apples with skin .
• 1 pound of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Red Delicious Apples with skin as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Delicious Apples vs Navel Oranges:

• 1 lb of Raw Navel Oranges contains 7.2 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Potassium than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Navel Oranges contain similar levels of Water per one pound.
• 1 pound of Red Delicious Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Red Delicious Apples with skin as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Delicious Apples has 1.2 times more Energy, 1.2 times more Sugars and 2.6 times more Fructose than Navel Oranges.
• Both Red Delicious Apples and Navel Oranges offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy
• Both Raw Red Delicious Apples with skin as well as Raw Navel Oranges provide inadequate amounts of Protein in one pound.