Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Oranges

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Oranges

91%

14 oz ▼

Macro Nutrients

Golden Delicious Applesvs Oranges

7.8%226kcal

Energy

6.43%187kcal

226 kcalvs187 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.49%0.48g

0.6 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.19%0.06g

NA gvs0.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

1.74%0.028g

NA gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.42%0.071g

NA gvs0.071 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g

Carbohydrate

36%46.6g

54 gvs46.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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55%40g

Sugars

51%37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

40 gvs37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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33.4%24.2g

Fructose

≤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]

24.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.42g

Glucose

7.42 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.2g

Sucrose

8.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

25%9.53g

9.53 gvs9.53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2%1.1g

Protein

6.66%3.73g

1.1 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Golden Delicious Applesvs Oranges

1.32%12μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

12 μgvs43.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.95%0.071mg

Vitamin B1

28.8%0.35mg

Thiamine

0.071 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.94%0.1mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.1 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.33%0.37mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.87%0.29mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.29 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.6%0.2mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.2 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.98%12μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

12 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

235%211mg

Ascorbic acid

NA mgvs211 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

0.71 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.14 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Golden Delicious Applesvs Oranges

2.4%24mg

Calcium

16%159mg

24 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.2%0.12mg

Copper

20%0.18mg

0.12 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.45%0.52mg

Iron

4.96%0.4mg

0.52 mgvs0.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

9.45%39.7mg

20 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.04%0.14mg

Manganese

4.3%0.099mg

0.14 mgvs0.099 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.67%39.7mg

Phosphorus

7.94%55.6mg

39.7 mgvs55.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%397mg

Potassium

21%718mg

397 mgvs718 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

3.6%2μg

0 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0%0mg

7.94 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.44%0.16mg

Zinc

2.53%0.28mg

0.16 mgvs0.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.2%341g

Water

9.3%344g

341 gvs344 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Golden Delicious Apples vs Oranges:

Raw Golden Delicious Apples with skin have more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.7 times more Vitamin A, 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 3.4 times more Vitamin B5 and 10 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Oranges have similar amounts of Vitamin B6 and Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Golden Delicious Apples vs Oranges:

Raw Golden Delicious Apples with skin have 1.3 times more Iron and 1.4 times more Manganese than Raw Oranges.
While Raw Oranges contain 6.7 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Oranges have similar amounts of Water per 14 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Golden Delicious Apples with skin have 1.2 times more Energy than Raw Oranges.
While Raw Oranges contain 3.4 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Raw Oranges have similar amounts of Carbohydrate, Sugars and Fiber per 14 oz.
Both Raw Golden Delicious Apples with skin as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Golden Delicious ApplesVS Granny Smith ApplesOrangesVS Granny Smith ApplesGolden Delicious ApplesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: