Comparing Nutrients in 5 ounces Apples VS 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	2.54% 73.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	13% 17g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Apples	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	6.87% 0.089mg	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	1.06% 4.25μg	14% 55.3μg	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	7.24% 6.52mg	76.4% 68.7mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	5.83% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	1.4% 0.033mg	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	2.23% 15.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Apples vs Valencia Oranges:

• Raw Valencia Oranges contain 4 times more Vitamin A, 5.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 10.5 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 5 oz.

Comparing minerals per 5 ounces for Apples vs Valencia Oranges:

• Raw Apples with skin have 1.3 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Water per 5 oz.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges contain 1.8 times more Omega 3 and 4 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 5 oz.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.