Comparing Nutrients in 100 grams Navel Oranges VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Navel Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	13% 17g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	20.5% 15g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	3.4% 0.044mg	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	8.5% 34μg	0% 0μg	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	65.7% 59mg	0.22% 0.2mg	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	1% 0.15mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.67% 0.051mg	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	1.63% 0.13mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	7.17% 0.17mg	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	3.3% 23mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Apples, canned, sweetened, sliced, drained, heated per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Apples, canned, sweetened, sliced, drained, heated:

• 100 grams of Navel Oranges have 7.6 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 8.2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9 and 295.5 times more Vitamin C than Apples, canned, sweetened, sliced, drained, heated.
• 100 grams of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Apples, canned, sweetened, sliced, drained, heated:

• 100 grams of Navel Oranges have 10.8 times more Calcium, 3.7 times more Magnesium, 3.8 times more Phosphorus and 2.4 times more Potassium than Apples, canned, sweetened, sliced, drained, heated.
• While 100 g of Apples, canned, sweetened, sliced, drained, heated contain 1.3 times more Copper, 1.8 times more Iron and 5.7 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Manganese
• 100 grams of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Apples, canned, sweetened, sliced, drained, heated contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Apples, canned, sweetened, sliced, drained, heated offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.