Comparing Nutrients in 7 ounces Gala Apples VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Gala Apples	Navel Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	19% 25g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 8.5g	g per day for Men 19-50 years
Fiber	12% 4.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Navel Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Gala Apples versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Navel Oranges contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 4.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Gala Apples with skin.
• 7 ounces of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Gala Apples with skin as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in seven ounces.

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

• 7 oz of Raw Navel Oranges contain 6.1 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Potassium than Raw Gala Apples with skin.
• Both Gala Apples and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Gala Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Gala Apples with skin as well as Raw Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gala Apples have 1.2 times more Sugars and 2.6 times more Fructose than Navel Oranges.
• Both Gala Apples and Navel Oranges offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Gala Apples with skin as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in seven ounces.