Comparing Nutrients in 1 pound Granny Smith ApplesVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

Granny Smith Applesvs Navel Oranges

9.07%263kcal

Energy

7.66%222kcal

263 kcalvs222 kcal

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

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0.89%0.86g

Fat

0.7%0.68g

0.86 gvs0.68 g

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

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Saturated Fat

0.24%0.077g

NA gvs0.077 g

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

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Omega 3

2.55%0.041g

NA gvs0.041 g

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

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Omega 6

0.61%0.1g

NA gvs0.1 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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47.5%61.7g

Carbohydrate

43.8%57g

61.7 gvs57 g

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

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60%43.5g

Sugars

53%38.6g

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

43.5 gvs38.6 g

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

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31.3%22.7g

Fructose

14%10.2g

≤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]

22.7 gvs10.2 g

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

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%12g

Glucose

%8.94g

12 gvs8.94 g

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

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%8.75g

Sucrose

%19.4g

8.75 gvs19.4 g

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

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33.4%12.7g

Fiber

26.3%9.98g

12.7 gvs9.98 g

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

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3.56%2g

Protein

7.37%4.13g

2 gvs4.13 g

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

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Vitamins

Granny Smith Applesvs Navel Oranges

2.5%22.7μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

22.7 μgvs54.4 μg

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

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7.2%0.086mg

Vitamin B1

25.7%0.31mg

Thiamine

0.086 mgvs0.31 mg

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

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8.72%0.11mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.11 mgvs0.23 mg

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

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3.57%0.57mg

Vitamin B3

12%1.93mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs1.93 mg

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

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5.1%0.25mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

0.25 mgvs1.2 mg

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

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13%0.17mg

Vitamin B6

27.6%0.36mg

Pyridoxine

0.17 mgvs0.36 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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3.4%13.6μg

Vitamin B9

38.6%154μg

Folates and Folic Acid

13.6 μgvs154 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

298%268mg

Ascorbic acid

NA mgvs268 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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5.44%0.82mg

Vitamin E

4.54%0.68mg

Tocopherols and Tocotrienols

0.82 mgvs0.68 mg

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

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12%14.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.5 μgvs0 μg

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

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Minerals

Granny Smith Applesvs Navel Oranges

2.27%22.7mg

Calcium

19.5%195mg

22.7 mgvs195 mg

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

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15.6%0.14mg

Copper

19.7%0.18mg

0.14 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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8.5%0.68mg

Iron

7.37%0.59mg

0.68 mgvs0.59 mg

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

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5.4%22.7mg

Magnesium

12%50mg

22.7 mgvs50 mg

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

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8.68%0.2mg

Manganese

5.7%0.13mg

0.2 mgvs0.13 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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7.78%54.4mg

Phosphorus

15%104mg

54.4 mgvs104 mg

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

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16%544mg

Potassium

22%753mg

544 mgvs753 mg

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

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0.82%0.45μg

Selenium

0%0μg

0.45 μgvs0 μg

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

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0.3%4.54mg

Sodium

0.3%4.54mg

4.54 mgvs4.54 mg

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

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1.65%0.18mg

Zinc

3.3%0.36mg

0.18 mgvs0.36 mg

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

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10.5%388g

Water

10.5%390g

388 gvs390 g

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

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Lets compare vitamin content per 1 pound of Granny Smith Apples vs Navel Oranges:

Raw Granny Smith Apples with skin have more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2.4 times more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Navel Oranges have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Granny Smith Apples vs Navel Oranges:

Raw Granny Smith Apples with skin have 1.5 times more Manganese than Raw Navel Oranges.
While Raw Navel Oranges contain 8.6 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 1.9 times more Phosphorus and 1.4 times more Potassium than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Navel Oranges have similar amounts of Iron and Water per 1 lb.
Both Raw Granny Smith Apples with skin as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Granny Smith Apples with skin have 2.2 times more Fructose and 1.3 times more Fiber than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
Both Raw Granny Smith Apples with skin as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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Comparing Nutrients in 1 pound Granny Smith ApplesVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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