Comparing Nutrients in 1 pound Oranges VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	7.35% 213kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	93% 67.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.4% 0.2mg	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	34% 136μg	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	268% 241mg	1% 0.91mg	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	5.44% 0.82mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	18% 181mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.7% 0.23mg	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	5.67% 0.45mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	32.5% 0.75mg	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	9.07% 63.5mg	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Apples, canned, sweetened, sliced, drained, heated:

• Raw Oranges have 3.7 times more Vitamin A, 9.7 times more Vitamin B1, 4 times more Vitamin B2, 3.5 times more Vitamin B3, 7.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and 266 times more Vitamin C than Apples, canned, sweetened, sliced, drained, heated.
• Both Raw Oranges and Apples, canned, sweetened, sliced, drained, heated have similar amounts of Vitamin E per 1 lb.
• Both Raw Oranges as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Apples, canned, sweetened, sliced, drained, heated:

• Raw Oranges have 10 times more Calcium, 3.3 times more Magnesium, 2.3 times more Phosphorus and 2.6 times more Potassium than Apples, canned, sweetened, sliced, drained, heated.
• While Apples, canned, sweetened, sliced, drained, heated contain 2.4 times more Iron and 6.6 times more Manganese than Raw Oranges.
• Both Raw Oranges and Apples, canned, sweetened, sliced, drained, heated have similar amounts of Copper and Water per 1 lb.
• Both Raw Oranges as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 5.2 times more Protein than Apples, canned, sweetened, sliced, drained, heated.
• While Apples, canned, sweetened, sliced, drained, heated contain 1.4 times more Energy, 3.1 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• Both Raw Oranges and Apples, canned, sweetened, sliced, drained, heated have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.