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Comparing Nutrients in 100 calories OrangesVSApples

Weight per 100 calories

Oranges
213g
Apples
192g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Oranges or Apples?

Macros Ratio

ProteinsFatsCarbs


Oranges
7%
2%
91%
Apples
2%
3%
95%
100 kcal ▼

Macro Nutrients

OrangesvsApples
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.27%
Fat
0.34%
0.26 gvs0.33 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.57%
Protein
0.89%
2 gvs0.5 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
19%
Carbohydrate
20%
25 gvs26.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
27.6%
Sugars
27.6%
20 gvs20 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
13%
Fiber
12%
5.1 gvs4.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
0.16%
0.03 gvs0.05 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
1.25%
0.01 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.24%
Omega 6
0.47%
0.04 gvs0.08 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
5%
Water
4.46%
185 gvs165 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

OrangesvsApples
2.56%
Vitamin A
0.64%
23 μgvs5.77 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
16%
Thiamine
2.5%
0.19 mgvs0.03 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
6.92%
Vitamin B2
3.85%
0.09 mgvs0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.75%
Vitamin B3
1.13%
0.6 mgvs0.18 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
10%
Vitamin B6
6.15%
0.13 mgvs0.08 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
126%
Vitamin C
9.83%
113 mgvs8.85 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
2.53%
Vitamin E
2.33%
0.38 mgvs0.35 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
3.53%
0 μgvs4.23 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
16%
Folate
1.44%
64 μgvs5.77 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

OrangesvsApples
8.5%
Calcium
1.15%
85 mgvs11.5 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
11%
Copper
5.56%
0.1 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
2.63%
Iron
2.88%
0.21 mgvs0.23 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
5%
Magnesium
2.3%
21 mgvs9.6 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
2.17%
Manganese
3.04%
0.05 mgvs0.07 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
4.26%
Phosphorus
3%
29.8 mgvs21 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
11%
Potassium
6.06%
385 mgvs206 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.93%
Selenium
0%
1.06 μgvs0 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.13%
0 mgvs1.92 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1.36%
Zinc
0.73%
0.15 mgvs0.08 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Apples:
Raw Oranges have 4 times more Vitamin A, 6.3 times more Thiamine, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B6, 12.8 times more Vitamin C and 11.1 times more Folate than Raw Apples with skin. Both Raw Oranges and Raw Apples with skin have similar amounts of Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Oranges vs Apples:
Raw Oranges have 7.4 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Raw Apples with skin. While Raw Apples with skin contain 1.4 times more Manganese than Raw Oranges. Both Raw Oranges and Raw Apples with skin have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Raw Oranges have 4 times more Protein than Raw Apples with skin. While Raw Apples with skin contain 2 times more Omega 3 than Raw Oranges. Both Raw Oranges and Raw Apples with skin have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Water per 100 kcal.Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Fat and Omega 6 in 100 kcal.




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