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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Navel Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	1.7% 49kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	72% 94g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Navel 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	5.67% 0.068mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	8.27% 124mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.081% 3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Navel 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 Navel Oranges vs Raw Sulfured Dehydrated Apples:

• 100 grams of Navel Oranges have 1.5 times more Vitamin B1, 34 times more Vitamin B9 and 26.9 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 100 g of Raw Sulfured Dehydrated Apples contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Raw Navel 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 Navel Oranges vs Raw Sulfured Dehydrated Apples:

• 100 grams of Navel Oranges have 2.3 times more Calcium and 28.7 times more Water than Raw Sulfured Dehydrated Apples.
• While 100 g of Raw Sulfured Dehydrated Apples contain 6.9 times more Copper, 15.4 times more Iron, 2 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 3.9 times more Potassium, more Selenium, 124 times more Sodium and 3.6 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium 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, 7.5 times more Carbohydrate, 9.5 times more Sugars, 5.6 times more Fiber and 1.5 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.