Comparing Nutrients in 100 grams Valencia Oranges VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	1.7% 49kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	21.5% 0.28mg	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	9.75% 39μg	0.25% 1μg	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	54% 48.5mg	2.44% 2.2mg	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	NA	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	4% 40mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	30% 0.27mg	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	1.13% 0.09mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	5.57% 0.13mg	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	2.43% 17mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	NA	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.27% 124mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Sulfured Dehydrated Apples per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Raw Sulfured Dehydrated Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Raw Sulfured Dehydrated Apples:

• 100 grams of Valencia Oranges have 1.9 times more Vitamin B1, 39 times more Vitamin B9 and 22 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 100 g of Raw Sulfured Dehydrated Apples contain 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Raw Sulfured Dehydrated Apples:

• 100 grams of Valencia Oranges have 2.1 times more Calcium and 28.8 times more Water than Raw Sulfured Dehydrated Apples.
• While 100 g of Raw Sulfured Dehydrated Apples contain 7.3 times more Copper, 22.2 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Sulfured Dehydrated Apples contain 7.1 times more Energy, 7.9 times more Carbohydrate, 5 times more Fiber and 1.3 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.