Comparing Nutrients in 7 ounces Valencia Oranges VS Golden Delicious Apples

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Golden Delicious Apples	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	16.7% 12g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	13% 4.96g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.8% 0.1mg	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	19.3% 77.4μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	6.6% 0.06mg	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	2.23% 0.18mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	3% 0.069mg	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	4.8% 33.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Golden Delicious Apples per 7 oz

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

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

• 7 ounces of Valencia Oranges have 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 13 times more Vitamin B9 than Golden Delicious Apples.
• 7 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Valencia Oranges as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin B3 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Golden Delicious Apples:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium, 1.2 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus and 1.8 times more Potassium than Golden Delicious Apples.
• Both Valencia Oranges and Golden Delicious Apples contain similar levels of Water per seven ounces.
• 7 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Raw Golden Delicious Apples with skin lack sufficient amounts of Iron, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Valencia Oranges and Raw Golden Delicious Apples with skin have similar amounts of macro-nutrients per 7 oz
• Both Valencia Oranges and Golden Delicious Apples offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Valencia Oranges as well as Raw Golden Delicious Apples with skin provide inadequate amounts of Energy and Protein in seven ounces.