Comparing Nutrients in 100 grams Granny Smith ApplesVS Oranges

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Oranges

91%

100 g ▼

Macro Nutrients

Granny Smith Applesvs Oranges

2%58kcal

Energy

1.62%47kcal

58 kcalvs47 kcal

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

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0.2%0.19g

Fat

0.12%0.12g

0.19 gvs0.12 g

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

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Saturated Fat

0.047%0.015g

NA gvs0.015 g

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

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Omega 3

0.44%0.007g

NA gvs0.007 g

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

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Omega 6

0.11%0.018g

NA gvs0.018 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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10.5%13.6g

Carbohydrate

9.04%11.8g

13.6 gvs11.8 g

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

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13.2%9.6g

Sugars

13%9.35g

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

9.6 gvs9.35 g

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

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6.9%5g

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]

5 gvsNA g

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

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%2.66g

Glucose

2.66 gvsNA g

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

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%1.93g

Sucrose

1.93 gvsNA g

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

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7.37%2.8g

Fiber

6.3%2.4g

2.8 gvs2.4 g

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

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0.79%0.44g

Protein

1.68%0.94g

0.44 gvs0.94 g

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

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Vitamins

Granny Smith Applesvs Oranges

0.56%5μg

Vitamin A

1.22%11μg

RAE, retinol activity equivalents

5 μgvs11 μg

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

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1.6%0.019mg

Vitamin B1

7.25%0.087mg

Thiamine

0.019 mgvs0.087 mg

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

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1.92%0.025mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.025 mgvs0.04 mg

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

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0.79%0.13mg

Vitamin B3

1.76%0.28mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs0.28 mg

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

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1.12%0.056mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.056 mgvs0.25 mg

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

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2.85%0.037mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.037 mgvs0.06 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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0.75%3μg

Vitamin B9

7.5%30μg

Folates and Folic Acid

3 μgvs30 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

59%53.2mg

Ascorbic acid

NA mgvs53.2 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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1.2%0.18mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.18 mgvs0.18 mg

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

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2.67%3.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.2 μgvs0 μg

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

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Minerals

Granny Smith Applesvs Oranges

0.5%5mg

Calcium

4%40mg

5 mgvs40 mg

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

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3.44%0.031mg

Copper

5%0.045mg

0.031 mgvs0.045 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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1.88%0.15mg

Iron

1.25%0.1mg

0.15 mgvs0.1 mg

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

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1.2%5mg

Magnesium

2.4%10mg

5 mgvs10 mg

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

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1.9%0.044mg

Manganese

1.1%0.025mg

0.044 mgvs0.025 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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1.7%12mg

Phosphorus

2%14mg

12 mgvs14 mg

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

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3.53%120mg

Potassium

5.32%181mg

120 mgvs181 mg

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

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0.18%0.1μg

Selenium

0.91%0.5μg

0.1 μgvs0.5 μg

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

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0.067%1mg

Sodium

0%0mg

1 mgvs0 mg

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

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0.36%0.04mg

Zinc

0.64%0.07mg

0.04 mgvs0.07 mg

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

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2.3%85.5g

Water

2.34%86.8g

85.5 gvs86.8 g

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

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Lets compare vitamin content per 100 grams of Granny Smith Apples vs Oranges:

Raw Granny Smith Apples with skin have more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.2 times more Vitamin A, 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 10 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 100 g.

Comparing minerals per 100 grams for Granny Smith Apples vs Oranges:

Raw Granny Smith Apples with skin have 1.5 times more Iron and 1.8 times more Manganese than Raw Oranges.
While Raw Oranges contain 8 times more Calcium, 1.5 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Oranges have similar amounts of Phosphorus and Water per 100 g.
Both Raw Granny Smith Apples with skin as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Granny Smith Apples with skin have 1.2 times more Energy than Raw Oranges.
While Raw Oranges contain 2.1 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Raw Oranges have similar amounts of Carbohydrate, Sugars and Fiber per 100 g.
Both Raw Granny Smith Apples with skin as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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Comparing Nutrients in 100 grams Granny Smith ApplesVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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