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Comparing Nutrients in 500 calories ApplesVS Oranges

Weight per 500 calories

Apples
962g
Oranges
1064g

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

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

Macros Ratio

Protein Fat Carbs

Apples
2%
3%
95%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Applesvs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
1.7%1.63g
Fat
1.3%1.28g
1.63 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.84%0.27g
Saturated Fat
0.5%0.16g
0.27 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat
5.4%0.087g
Omega 3
4.65%0.074g
0.087 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.43%0.41g
Omega 6
1.13%0.19g
0.41 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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102%133g
Carbohydrate
96%125g
133 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
138%100g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
100 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
78.2%56.7g
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]
56.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%23.4g
Glucose
NA
23.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%20g
Sucrose
NA
20 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.7%23g
Fiber
67%25.5g
23 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
4.46%2.5g
Protein
18%10g
2.5 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Applesvs Oranges
3.2%29μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
29 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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19.2%0.25mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.25 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.47%0.88mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
0.88 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.7%0.59mg
Vitamin B5
53%2.66mg
Pantothenic acid
0.59 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.3%0.39mg
Vitamin B6
49%0.64mg
Pyridoxine
0.39 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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7.2%29μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
29 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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49%44.2mg
Vitamin C
629%566mg
Ascorbic acid
44.2 mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.5%1.73mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
1.73 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.6%21μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
21 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Applesvs Oranges
5.77%57.7mg
Calcium
42.6%426mg
57.7 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29%0.26mg
Copper
53%0.48mg
0.26 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.79%31.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
31.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride
14.4%1.15mg
Iron
13.3%1.06mg
1.15 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron
11.4%48mg
Magnesium
25.3%106mg
48 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium
14.6%0.34mg
Manganese
11.6%0.27mg
0.34 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
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 .

Find Fruits rich in Molybdenum
15%106mg
Phosphorus
21.3%149mg
106 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
30.3%1029mg
Potassium
56.6%1926mg
1029 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium
0%0μg
Selenium
9.67%5.3μg
0 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0.64%9.6mg
Sodium
0%0mg
9.6 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium
3.5%0.38mg
Zinc
6.77%0.74mg
0.38 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
22.2%823g
Water
25%923g
823 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 500 calories of Apples vs Oranges:
Comparing minerals per 500 calories for Apples vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

ApplesVS Apples no SkinOrangesVS Apples no SkinApplesVS Valencia OrangesOrangesVS Valencia 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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