Comparing Nutrients in 500 calories Oranges VS Apples

Weight per 500 calories

• Oranges: 1064g
• Apples: 962g

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

Which food has more nutrients per 500 calories - Oranges or Apples?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Apples	2%	3%	95%

Macro Nutrients

	Oranges	Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	5.4% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	102% 133g	130g per day for Men 19-50 years
Sugars	137% 99g	138% 100g	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	78.2% 56.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	67% 25.5g	60.7% 23g	38g per day for Men 19-50 years
Protein	18% 10g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Apples	Recommended Dietary Allowance
Vitamin A	13% 117μg	3.2% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	5.47% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	30.3% 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	79.8% 319μg	7.2% 29μg	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	629% 566mg	49% 44.2mg	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	12.8% 1.9mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Apples	Recommended Dietary Allowance
Calcium	42.6% 426mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.7μg	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	13.3% 1.06mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	14.6% 0.34mg	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	21.3% 149mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	25% 923g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Apples:

• Raw Oranges have 4.1 times more Vitamin A, 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 4.5 times more Vitamin B5, 1.6 times more Vitamin B6, 11.1 times more Vitamin B9 and 12.8 times more Vitamin C than Raw Apples with skin.
• While Raw Apples with skin contain more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Apples with skin have similar amounts of Vitamin E per 500 kcal.
• Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Apples:

• Raw Oranges have 7.4 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Apples with skin.
• While Raw Apples with skin contain 1.3 times more Manganese than Raw Oranges.
• Both Raw Oranges and Raw Apples with skin have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 4 times more Protein than Raw Apples with skin.
• Both Raw Oranges and Raw Apples with skin have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.