Comparing Nutrients in 500 calories Granny Smith Apples VS Oranges with Peel

Weight per 500 calories

• Granny Smith Apples: 862g
• Oranges with Peel: 794g

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

Discover which food has more nutrients per 500 calories - Granny Smith Apples or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Granny Smith Apples	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	95% 123g	130g per day for Men 19-50 years
Sugars	114% 82.7g	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	59.5% 43g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	63.5% 24g	94% 35.7g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.8% 43μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	56.8% 0.74mg	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	6.47% 26μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.3% 43mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	50.3% 0.45mg	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	16% 1.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	NA	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	14.8% 103mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.86μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.62mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	20% 737g	17.7% 653g	3700g per day for Men 19-50 years

Granny Smith Apples VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Granny Smith Apples or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Granny Smith Apples vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 2.4 times more Vitamin A, 4.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.7 times more Vitamin B3, 5.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 9.2 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• 500 calories of Granny Smith Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9

Comparing minerals per 500 calories for Granny Smith Apples vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 12.9 times more Calcium, 1.7 times more Copper, 4.9 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 6.4 times more Selenium than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Oranges with Peel contain similar levels of Water per 500 calories.
• 500 calories of Granny Smith Apples lack sufficient amounts of Calcium and Selenium
• Both Raw Granny Smith Apples with skin as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 1.5 times more Fiber and 2.7 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Granny Smith Apples provide inadequate amounts of Protein