Comparing Nutrients in 1 pound Apples no Skin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Apples no Skin	Oranges with Peel	Recommended Dietary Allowance
Energy	7.5% 218kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	44.5% 58g	54% 70.3g	130g per day for Men 19-50 years
Sugars	63% 46g	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	37.7% 27.4g	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	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	6.44% 0.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	0% 0μg	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	20% 18mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	28.7% 0.26mg	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	3.97% 0.32mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	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	12% 408mg	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% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Apples no Skin vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9 and 17.8 times more Vitamin C than Raw Apples without skin.
• 1 pound of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples without skin as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Apples no Skin vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 14 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium than Raw Apples without skin.
• Both Apples no Skin and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Apples without skin as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 1.3 times more Energy, 3.5 times more Fiber and 4.8 times more Protein than Raw Apples without skin.
• Both Apples no Skin and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apples no Skin provide inadequate amounts of Energy and Protein
• Both Raw Apples without skin as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.