Comparing Nutrients in 100 grams Oranges with Peel VS Apples no Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	8.3% 6.03g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	12% 4.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	2.85% 0.037mg	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	7.5% 30μg	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	79% 71mg	4.44% 4mg	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	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Apples no Skin	Recommended Dietary Allowance
Calcium	7% 70mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	3.44% 0.031mg	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	10% 0.8mg	0.88% 0.07mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	NA	1.65% 0.038mg	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	3.14% 22mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Apples no Skin per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Apples no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Apples no Skin:

• 100 grams of Oranges with Peel have 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9 and 17.8 times more Vitamin C than Apples no Skin.
• 100 grams of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Apples without skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Apples no Skin:

• 100 grams of Oranges with Peel have 14 times more Calcium, 1.8 times more Copper, 11.4 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 2.2 times more Potassium than Apples no Skin.
• Both Oranges with Peel and Apples no Skin contain similar levels of Water per 100 grams.
• 100 grams of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Apples without skin lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.3 times more Energy, 1.2 times more Carbohydrate, 3.5 times more Fiber and 4.8 times more Protein than Apples no Skin.
• 100 grams of Apples no Skin provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Apples without skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.