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Comparing Nutrients in 500 calories Granny Smith ApplesVS Valencia Oranges

Weight per 500 calories

Granny Smith Apples
862g
Valencia Oranges
1020g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Granny Smith Apples
3%
3%
94%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

Granny Smith Applesvs Valencia 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
3.16%3.06g
1.64 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
1.1%0.36g
NA gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
10.2%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.64%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
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
93%121g
117 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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114%82.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
82.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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59.5%43g
Fructose
NA
≤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
NA
23 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16.6g
Sucrose
NA
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
19%10.6g
3.8 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Granny Smith Applesvs Valencia Oranges
4.8%43μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
43 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.6%0.16mg
Vitamin B1
74%0.89mg
Thiamine
0.16 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.6%0.22mg
Vitamin B2
31.4%0.41mg
Riboflavin
0.22 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.66%0.48mg
Vitamin B5
51%2.55mg
Pantothenic acid
0.48 mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B6
49.5%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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NA
Vitamin B7
NA
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
99%398μg
Folates and Folic Acid
26 μgvs398 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
Vitamin C
550%495mg
Ascorbic acid
NA mgvs495 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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
NA
Tocopherols and Tocotrienols
1.55 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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23%27.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
27.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Granny Smith Applesvs Valencia Oranges
4.3%43mg
Calcium
41%408mg
43 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.7%0.27mg
Copper
42%0.38mg
0.27 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
11.5%0.92mg
1.3 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.3%43mg
Magnesium
24.3%102mg
43 mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.5%0.38mg
Manganese
10.2%0.23mg
0.38 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
24.8%173mg
103 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.4%1034mg
Potassium
53.7%1827mg
1034 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.57%0.86μg
Selenium
NA
0.86 μgvsNA 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
5.57%0.61mg
0.34 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%737g
Water
24%881g
737 gvs881 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 Valencia Oranges:
Comparing minerals per 500 calories for Granny Smith Apples vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Granny Smith ApplesVS Gala ApplesValencia OrangesVS Gala ApplesGranny Smith ApplesVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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