Comparing Nutrients in 5 ounces Oranges with Peel VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	11.8% 8.55g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.16g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.03% 0.052mg	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	10.6% 42.5μg	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	112% 101mg	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	4.9% 0.044mg	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	14% 1.13mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	NA	2.34% 0.054mg	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	4.45% 31mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Apples no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Apples no Skin:

• 5 ounces of Oranges with Peel have 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9 and 17.8 times more Vitamin C than Apples no Skin.
• 5 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Apples without skin have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Apples no Skin:

• 5 ounces of Oranges with Peel have 14 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium than Apples no Skin.
• Both Oranges with Peel and Apples no Skin contain similar levels of Water per five ounces.
• 5 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Apples without skin lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Energy, 1.2 times more Carbohydrate, 3.5 times more Fiber and 4.8 times more Protein than Apples no Skin.
• 5 ounces of Apples no Skin provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Apples without skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.