Comparing Nutrients in 7 ounces Granny Smith ApplesVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Granny Smith Applesvs Navel Oranges

3.97%115kcal

Energy

3.35%97kcal

115 kcalvs97 kcal

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

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0.39%0.38g

Fat

0.31%0.3g

0.38 gvs0.3 g

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

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Saturated Fat

0.11%0.034g

NA gvs0.034 g

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

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Omega 3

1.1%0.018g

NA gvs0.018 g

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

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Omega 6

0.27%0.046g

NA gvs0.046 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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20.8%27g

Carbohydrate

19%25g

27 gvs25 g

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

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26.2%19g

Sugars

23.3%17g

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

19 gvs17 g

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

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13.7%9.92g

Fructose

6.16%4.47g

≤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]

9.92 gvs4.47 g

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

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%5.28g

Glucose

%3.9g

5.28 gvs3.9 g

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

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%3.83g

Sucrose

%8.5g

3.83 gvs8.5 g

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

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14.6%5.56g

Fiber

11.5%4.37g

5.56 gvs4.37 g

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

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1.56%0.87g

Protein

3.22%1.8g

0.87 gvs1.8 g

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

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Vitamins

Granny Smith Applesvs Navel Oranges

1.1%9.92μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

9.92 μgvs24 μg

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

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3.14%0.038mg

Vitamin B1

11.2%0.13mg

Thiamine

0.038 mgvs0.13 mg

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

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3.8%0.05mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.05 mgvs0.1 mg

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

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1.56%0.25mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs0.84 mg

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

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2.22%0.11mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.11 mgvs0.52 mg

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

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5.65%0.073mg

Vitamin B6

12%0.16mg

Pyridoxine

0.073 mgvs0.16 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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1.5%5.95μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

5.95 μgvs67.5 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

130%117mg

Ascorbic acid

NA mgvs117 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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2.4%0.36mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

0.36 mgvs0.3 mg

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

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5.3%6.35μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.35 μgvs0 μg

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

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Minerals

Granny Smith Applesvs Navel Oranges

0.99%9.92mg

Calcium

8.53%85.3mg

9.92 mgvs85.3 mg

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

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6.84%0.062mg

Copper

8.6%0.077mg

0.062 mgvs0.077 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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3.72%0.3mg

Iron

3.22%0.26mg

0.3 mgvs0.26 mg

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

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2.36%9.92mg

Magnesium

5.2%22mg

9.92 mgvs22 mg

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

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3.8%0.087mg

Manganese

2.5%0.058mg

0.087 mgvs0.058 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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3.4%24mg

Phosphorus

6.52%45.6mg

24 mgvs45.6 mg

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

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7%238mg

Potassium

9.7%329mg

238 mgvs329 mg

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

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0.36%0.2μg

Selenium

0%0μg

0.2 μgvs0 μg

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

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0.13%2mg

Sodium

0.13%2mg

2 mgvs2 mg

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

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0.72%0.079mg

Zinc

1.44%0.16mg

0.079 mgvs0.16 mg

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

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4.6%170g

Water

4.6%171g

170 gvs171 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.
Both Raw Granny Smith Apples with skin as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.
Both Raw Granny Smith Apples with skin as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces Granny Smith ApplesVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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