Comparing Nutrients in 500 calories Granny Smith ApplesVS Oranges

Weight per 500 calories

Granny Smith Apples

862g

Oranges

1064g

Granny Smith Apples have 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Granny Smith Apples or Oranges?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Oranges

91%

500 kcal ▼

Macro Nutrients

Granny Smith Applesvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.7%1.64g

Fat

1.3%1.28g

1.64 gvs1.28 g

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

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Saturated Fat

0.5%0.16g

NA gvs0.16 g

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

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Omega 3

4.65%0.074g

NA gvs0.074 g

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

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Omega 6

1.13%0.19g

NA gvs0.19 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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90%117g

Carbohydrate

96%125g

117 gvs125 g

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

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114%82.7g

Sugars

137%99g

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

82.7 gvs99 g

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

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59.5%43g

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]

43 gvsNA g

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

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%23g

Glucose

23 gvsNA g

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

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%16.6g

Sucrose

16.6 gvsNA g

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

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63.5%24g

Fiber

67%25.5g

24 gvs25.5 g

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

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6.77%3.8g

Protein

18%10g

3.8 gvs10 g

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

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Vitamins

Granny Smith Applesvs Oranges

4.8%43μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

43 μgvs117 μg

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

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13.6%0.16mg

Vitamin B1

77%0.93mg

Thiamine

0.16 mgvs0.93 mg

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

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16.6%0.22mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.22 mgvs0.43 mg

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

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6.8%1.1mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3 mg

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

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9.66%0.48mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.48 mgvs2.66 mg

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

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24.5%0.32mg

Vitamin B6

49%0.64mg

Pyridoxine

0.32 mgvs0.64 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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6.47%26μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

26 μgvs319 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

629%566mg

Ascorbic acid

NA mgvs566 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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10.3%1.55mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1.55 mgvs1.9 mg

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

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23%27.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

27.6 μgvs0 μg

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

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Minerals

Granny Smith Applesvs Oranges

4.3%43mg

Calcium

42.6%426mg

43 mgvs426 mg

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

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29.7%0.27mg

Copper

53%0.48mg

0.27 mgvs0.48 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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16%1.3mg

Iron

13.3%1.06mg

1.3 mgvs1.06 mg

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

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10.3%43mg

Magnesium

25.3%106mg

43 mgvs106 mg

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

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16.5%0.38mg

Manganese

11.6%0.27mg

0.38 mgvs0.27 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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14.8%103mg

Phosphorus

21.3%149mg

103 mgvs149 mg

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

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30.4%1034mg

Potassium

56.6%1926mg

1034 mgvs1926 mg

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

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1.57%0.86μg

Selenium

9.67%5.3μg

0.86 μgvs5.3 μg

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

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0.57%8.62mg

Sodium

0%0mg

8.62 mgvs0 mg

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

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3.13%0.34mg

Zinc

6.77%0.74mg

0.34 mgvs0.74 mg

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

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20%737g

Water

25%923g

737 gvs923 g

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

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Lets compare vitamin content per 500 calories of Granny Smith Apples vs Oranges:

Raw Granny Smith Apples with skin have more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.7 times more Vitamin A, 5.7 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.5 times more Vitamin B5, 2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Oranges have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Granny Smith Apples vs Oranges:

Raw Granny Smith Apples with skin have 1.2 times more Iron and 1.4 times more Manganese than Raw Oranges.
While Raw Oranges contain 9.9 times more Calcium, 1.8 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, 6.2 times more Selenium, 2.2 times more Zinc and 1.3 times more Water than Raw Granny Smith Apples with skin .

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 2.6 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Granny Smith ApplesVS Gala ApplesOrangesVS Gala ApplesGranny Smith ApplesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Granny Smith ApplesVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Granny Smith Apples or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: