Comparing Nutrients in 1 pound Valencia Oranges VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Valencia Oranges	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	7.66% 222kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.2% 0.2g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	NA	92% 66.5g	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	45.5% 33g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	9.42% 0.12mg	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	8.57% 7.7mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	16% 0.15mg	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	6.8% 0.54mg	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	4.54% 0.1mg	5.9% 0.14mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Sweetened Canned Applesauce per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Sweetened Canned Applesauce:

• 1 pound of Valencia Oranges has 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6, 39 times more Vitamin B9 and 28.5 times more Vitamin C than Sweetened Canned Applesauce.
• 1 pound of Sweetened Canned Applesauce have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Sweetened Canned Applesauce:

• 1 pound of Valencia Oranges has 13.3 times more Calcium, 3.3 times more Magnesium, 2.8 times more Phosphorus and 2.4 times more Potassium than Sweetened Canned Applesauce.
• Both Valencia Oranges and Sweetened Canned Applesauce contain similar levels of Copper and Water per one pound.
• 1 pound of Sweetened Canned Applesauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Iron, Manganese and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.1 times more Fiber than Sweetened Canned Applesauce.
• While 1 lb of Sweetened Canned Applesauce no Salt contains 1.4 times more Energy and 1.5 times more Carbohydrate than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.