Comparing Nutrients in 1 pound Apples VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Apples	Oranges with Peel	Recommended Dietary Allowance
Energy	8.13% 236kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	65% 47g	NA	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	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Apples	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	32.4% 0.42mg	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	34% 136μg	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	23% 21mg	358% 322mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	NA	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	7.13% 50mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples vs Oranges with Peel :

• Raw Oranges with Peel contain 4.3 times more Vitamin A, 5.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B6, 10 times more Vitamin B9 and 15.4 times more Vitamin C than Raw Apples with skin.
• Both Raw Apples with skin as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Apples vs Oranges with Peel :

• Raw Oranges with Peel contain 11.7 times more Calcium, 2.1 times more Copper, 6.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 2.8 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Raw Oranges with Peel have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges with Peel contain 1.8 times more Omega 3, 1.9 times more Fiber and 5 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Apples with skin as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.