Comparing Nutrients in 14 ounces Granny Smith ApplesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Granny Smith Applesvs Valencia Oranges

7.94%230kcal

Energy

6.7%194kcal

230 kcalvs194 kcal

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

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0.78%0.75g

Fat

1.23%1.2g

0.75 gvs1.2 g

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

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Saturated Fat

0.43%0.14g

NA gvs0.14 g

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

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Omega 3

3.97%0.064g

NA gvs0.064 g

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

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Omega 6

1.03%0.17g

NA gvs0.17 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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41.6%54g

Carbohydrate

36.3%47g

54 gvs47 g

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

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52.5%38g

Sugars

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

38 gvsNA g

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

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27.4%20g

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]

20 gvsNA g

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

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%10.6g

Glucose

10.6 gvsNA g

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

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%7.66g

Sucrose

7.66 gvsNA g

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

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29.2%11g

Fiber

26%9.92g

11 gvs9.92 g

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

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3.1%1.75g

Protein

7.37%4.13g

1.75 gvs4.13 g

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

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Vitamins

Granny Smith Applesvs Valencia Oranges

2.2%20μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

20 μgvs47.6 μg

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

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6.3%0.075mg

Vitamin B1

28.8%0.35mg

Thiamine

0.075 mgvs0.35 mg

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

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7.63%0.099mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.099 mgvs0.16 mg

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

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3.13%0.5mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.1 mg

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

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4.45%0.22mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.22 mgvs0.99 mg

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

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11.3%0.15mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.15 mgvs0.25 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

38.7%155μg

Folates and Folic Acid

12 μgvs155 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

214%192mg

Ascorbic acid

NA mgvs192 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

Tocopherols and Tocotrienols

0.71 mgvsNA mg

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

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10.6%12.7μg

Vitamin K

Phytomenadione or phylloquinone

12.7 μgvsNA μg

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

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Minerals

Granny Smith Applesvs Valencia Oranges

2%20mg

Calcium

16%159mg

20 mgvs159 mg

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

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13.7%0.12mg

Copper

16.3%0.15mg

0.12 mgvs0.15 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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7.44%0.6mg

Iron

4.47%0.36mg

0.6 mgvs0.36 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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7.6%0.17mg

Manganese

3.97%0.091mg

0.17 mgvs0.091 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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6.8%47.6mg

Phosphorus

9.64%67.5mg

47.6 mgvs67.5 mg

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

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14%476mg

Potassium

21%710mg

476 mgvs710 mg

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

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0.72%0.4μg

Selenium

0.4 μgvsNA μg

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

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0.26%3.97mg

Sodium

0%0mg

3.97 mgvs0 mg

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

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1.44%0.16mg

Zinc

2.16%0.24mg

0.16 mgvs0.24 mg

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

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9.17%339g

Water

9.26%343g

339 gvs343 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 Granny Smith Apples vs Valencia Oranges:

Raw Valencia Oranges contain 2.4 times more Vitamin A, 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 13 times more Vitamin B9 than Raw Granny Smith Apples with skin .

Comparing minerals per 14 ounces for Granny Smith Apples vs Valencia Oranges:

Raw Granny Smith Apples with skin have 1.7 times more Iron and 1.9 times more Manganese than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Valencia Oranges have similar amounts of Copper and Water per 14 oz.
Both Raw Granny Smith Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges contain 2.4 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
Both Raw Granny Smith Apples with skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Granny Smith ApplesVS Gala ApplesValencia OrangesVS Gala ApplesGranny Smith ApplesVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 14 ounces Granny Smith ApplesVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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