Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Valencia Oranges	Canned Applesauce	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	18.4% 13.3g	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	11.5% 8.33g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.94% 0.038mg	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	14% 55.3μg	1.06% 4.25μg	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	76.4% 68.7mg	1.57% 1.4mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Applesauce	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	4.25% 0.038mg	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	1.6% 0.13mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1.54% 0.035mg	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	3.44% 24mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Applesauce per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.1 times more Vitamin B5, 2.3 times more Vitamin B6, 13 times more Vitamin B9 and 48.5 times more Vitamin C than Canned Applesauce.
• 5 ounces of Canned Applesauce have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Applesauce:

• 5 ounces of Valencia Oranges have 10 times more Calcium, 1.4 times more Copper, 3.3 times more Magnesium, 3.4 times more Phosphorus and 2.4 times more Potassium than Canned Applesauce.
• While 5 oz of Applesauce, canned with no added sugar contain 2.6 times more Iron than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Applesauce contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron
• 5 ounces of Canned Applesauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Applesauce, canned with no added sugar lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.3 times more Fiber than Canned Applesauce.
• Both Valencia Oranges and Canned Applesauce offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Valencia Oranges as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.