Comparing Nutrients in 5 ounces Microwave Cooked Apples no skin VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Microwave Cooked Apples no skin	Navel Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	8.6% 0.11mg	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	0.35% 1.4μg	12% 48μg	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	0.47% 0.43mg	93% 83.8mg	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	0.47% 0.071mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Navel Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	6.14% 0.055mg	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	3% 0.24mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	1.8% 0.041mg	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	1.6% 11.3mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwave Cooked Apples no skin versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwave Cooked Apples no skin vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 4 times more Vitamin B1, 4.6 times more Vitamin B2, 7 times more Vitamin B3, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6, 34 times more Vitamin B9 and 197 times more Vitamin C than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Microwave cooked raw apples without skin as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Microwave Cooked Apples no skin vs Navel Oranges:

• 5 ounces of Microwave Cooked Apples no skin have 1.3 times more Iron and 4.9 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 8.6 times more Calcium, 3.7 times more Magnesium, 2.9 times more Phosphorus and 1.8 times more Potassium than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Navel Oranges contain similar levels of Copper and Water per five ounces.
• 5 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Microwave cooked raw apples without skin as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwave Cooked Apples no skin have 1.4 times more Sugars and 1.3 times more Fiber than Navel Oranges.
• Both Microwave Cooked Apples no skin and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• Both Microwave cooked raw apples without skin as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.