Comparing Nutrients in 7 ounces Gala Apples VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Gala Apples	Valencia Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18% 23.6g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16.2% 11.8g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	9.6% 0.13mg	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	1.5% 5.95μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	107% 96mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	8.16% 0.073mg	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	2.98% 0.24mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	2% 0.046mg	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	3.1% 22mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Gala Apples vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 13 times more Vitamin B9 than Raw Gala Apples with skin.

Comparing minerals per 7 ounces for Gala Apples vs Valencia Oranges:

• Raw Gala Apples with skin have 1.3 times more Iron and 1.6 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium, 1.8 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Raw Valencia Oranges have similar amounts of Water per 7 oz.
• Both Raw Gala Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 4.2 times more Protein than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Gala Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.