Comparing Nutrients in 1 pound Valencia Oranges VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	7.66% 222kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	326% 424g	130g per day for Men 19-50 years
Sugars	NA	508% 368g	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	30% 11.3g	148% 56.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	98% 1.27mg	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	44.2% 177μg	1.13% 4.54μg	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	244% 220mg	11% 9.98mg	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	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	18% 181mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	137% 1.23mg	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	5.1% 0.41mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	25.2% 0.58mg	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	11% 77mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dehydrated Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Raw Sulfured Dehydrated Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Raw Sulfured Dehydrated Apples:

• 1 pound of Valencia Oranges has 1.9 times more Vitamin B1, 39 times more Vitamin B9 and 22 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Raw Sulfured Dehydrated Apples:

• 1 pound of Valencia Oranges has 2.1 times more Calcium and 28.8 times more Water than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 7.3 times more Copper, 22.2 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sulfured Dehydrated Apples contains 7.1 times more Energy, 7.9 times more Carbohydrate, 5 times more Fiber and 1.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in one pound.