Comparing Nutrients in 100 calories Red Delicious Apples VS Navel Oranges

Weight per 100 calories

• Red Delicious Apples: 170g
• Navel Oranges: 204g

Red Delicious Apples have 1.2 times more energy per 100g than Navel Oranges. It has low energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Red Delicious Apples or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	24% 17.3g	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	13.8% 10g	6.33% 4.6g	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	% 4.6g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 3.15g	% 8.73g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	12% 4.5g	38g per day for Men 19-50 years
Protein	0.82% 0.46g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.56% 5.1μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.79% 0.13mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	12.4% 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	1.27% 5.1μg	17.3% 69.4μg	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	134% 121mg	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	2.7% 0.41mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Navel Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	8.84% 0.08mg	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	2.33% 0.19mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2% 8.47mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.57% 0.059mg	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	2.9% 20.3mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	5.2% 176mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	0.62% 0.068mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.74% 175g	3700g per day for Men 19-50 years

Red Delicious Apples VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Delicious Apples or Navel Oranges?

Lets compare vitamin content per 100 calories of Red Delicious Apples vs Navel Oranges:

• 100 calories of Red Delicious Apples have 1.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 4.8 times more Vitamin A, 5.5 times more Vitamin B1, 2.5 times more Vitamin B2, 6.8 times more Vitamin B3, 6.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 13.6 times more Vitamin B9 than Raw Red Delicious Apples with skin .
• 100 calories of Red Delicious Apples have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• 100 calories of Navel Oranges have insufficient amounts of Vitamin K

Comparing minerals per 100 calories for Red Delicious Apples vs Navel Oranges:

• 100 kcal of Raw Navel Oranges contain 8.6 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus and 1.9 times more Potassium than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Navel Oranges contain similar levels of Manganese and Water per 100 calories.
• 100 calories of Red Delicious Apples lack sufficient amounts of Calcium
• Both Raw Red Delicious Apples with skin as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Delicious Apples have 2.2 times more Fructose than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 4.1 times more Protein than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Navel Oranges offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• 100 calories of Red Delicious Apples provide inadequate amounts of Protein