Comparing Nutrients in 1 pound Florida Oranges VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Florida Oranges	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	7.2% 209kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	47.6% 62g	130g per day for Men 19-50 years
Sugars	57% 41.5g	69% 50g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	1.5% 0.23mg	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

	Florida Oranges	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	17.6% 0.16mg	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	10.8% 0.86mg	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	4.73% 0.11mg	23.3% 0.54mg	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	7.78% 54.4mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	11.7% 399mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Skinless Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Boiled Skinless Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Boiled Skinless Apples:

• 1 pound of Florida Oranges has 6.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 17 times more Vitamin B9 and 225 times more Vitamin C than Boiled Skinless Apples.
• Both Florida Oranges and Boiled Skinless Apples provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boiled Skinless Apples:

• 1 pound of Florida Oranges has 8.6 times more Calcium, 3.3 times more Magnesium and 1.9 times more Potassium than Boiled Skinless Apples.
• While 1 lb of Boiled Raw Apples Without Skin contains 2.1 times more Iron and 4.9 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Boiled Skinless Apples contain similar levels of Copper and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Boiled Skinless Apples lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Boiled Raw Apples Without Skin lack sufficient amounts of Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Florida Oranges and Boiled Raw Apples Without Skin have similar amounts of macro-nutrients per 1 lb
• Both Florida Oranges and Boiled Skinless Apples offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• Both Raw Florida Oranges as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.