Comparing Nutrients in 500 calories Valencia Oranges VS Apples no Skin

Weight per 500 calories

• Valencia Oranges: 1020g
• Apples no Skin: 1042g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Apples no Skin?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Valencia Oranges	Apples no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	86.6% 63g	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	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 8.54g	g per day for Men 19-50 years
Fiber	67% 25.5g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	5.02% 2.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Apples no Skin	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	5.92% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	29.6% 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	99% 398μg	0% 0μg	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	550% 495mg	46.3% 41.7mg	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	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.2% 6.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Apples no Skin	Recommended Dietary Allowance
Calcium	41% 408mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	36% 0.32mg	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	11.5% 0.92mg	9.1% 0.73mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	17.2% 0.4mg	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	24.8% 173mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	27.6% 938mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	24% 881g	24.4% 903g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Apples no Skin:

• Raw Valencia Oranges have 5.9 times more Vitamin A, 4.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and 11.9 times more Vitamin C than Raw Apples without skin.
• Both Raw Valencia Oranges as well as Raw Apples without skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Apples no Skin:

• Raw Valencia Oranges have 7.8 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Apples without skin.
• While Raw Apples without skin contain 1.7 times more Manganese than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Apples without skin have similar amounts of Copper, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 2.2 times more Omega 3, 1.9 times more Fiber and 3.8 times more Protein than Raw Apples without skin.
• Both Raw Valencia Oranges and Raw Apples without skin have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Apples without skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.