Comparing Nutrients in 300 calories Apples VS Valencia Oranges

Weight per 300 calories

• Apples: 577g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Apples or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apples	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	47% 34g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	36.4% 14g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Apples	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.92% 17.3μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	29.7% 0.39mg	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	4.33% 17.3μg	59.7% 239μg	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	29.5% 26.5mg	330% 297mg	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	6.92% 1.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	8.65% 0.69mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	8.78% 0.2mg	6.12% 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	9.07% 63.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	13.3% 494g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Apples vs Valencia Oranges:

• Raw Valencia Oranges contain 4.2 times more Vitamin A, 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 13.8 times more Vitamin B9 and 11.2 times more Vitamin C than Raw Apples with skin.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apples vs Valencia Oranges:

• Raw Apples with skin have 1.3 times more Iron and 1.4 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.1 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 1.9 times more Omega 3 and 4.2 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.