Comparing Nutrients in 7 ounces Apples VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Apples	Valencia Oranges	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	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% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Apples	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	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	3.97% 0.052mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	107% 96mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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% 0.069mg	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	6.25% 212mg	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	0.72% 0.079mg	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 Apples vs Valencia Oranges:

• Raw Valencia Oranges contain 4 times more Vitamin A, 5.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Apples with skin.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Apples vs Valencia Oranges:

• Raw Apples with skin have 1.3 times more Iron and 1.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Water per 7 oz.
• Both Raw 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 1.8 times more Omega 3 and 4 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.