Comparing Nutrients in 100 calories OrangesVS Granny Smith Apples

Weight per 100 calories

Oranges

213g

Granny Smith Apples

172g

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

Which food has more nutrients per 100 calories - Oranges or Granny Smith Apples?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Granny Smith Apples

94%

100 kcal ▼

Macro Nutrients

Orangesvs Granny Smith Apples

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

0.34%0.33g

0.26 gvs0.33 g

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

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0.1%0.032g

Saturated Fat

0.032 gvsNA g

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

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0.93%0.015g

Omega 3

0.015 gvsNA g

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

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0.23%0.038g

Omega 6

0.038 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.2%25g

Carbohydrate

18%23.5g

25 gvs23.5 g

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

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27.4%20g

Sugars

23%16.5g

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

20 gvs16.5 g

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

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Fructose

12%8.62g

≤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]

NA gvs8.62 g

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

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Glucose

%4.6g

NA gvs4.6 g

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

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Sucrose

%3.33g

NA gvs3.33 g

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

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13.4%5.1g

Fiber

12.7%4.83g

5.1 gvs4.83 g

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

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3.57%2g

Protein

1.35%0.76g

2 gvs0.76 g

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

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Vitamins

Orangesvs Granny Smith Apples

2.6%23.4μg

Vitamin A

0.96%8.62μg

RAE, retinol activity equivalents

23.4 μgvs8.62 μg

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

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15.4%0.19mg

Vitamin B1

2.73%0.033mg

Thiamine

0.19 mgvs0.033 mg

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

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6.55%0.085mg

Vitamin B2

3.3%0.043mg

Riboflavin

0.085 mgvs0.043 mg

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

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3.75%0.6mg

Vitamin B3

1.36%0.22mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.22 mg

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

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10.6%0.53mg

Vitamin B5

1.93%0.097mg

Pantothenic acid

0.53 mgvs0.097 mg

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

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9.8%0.13mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.13 mgvs0.064 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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16%64μg

Vitamin B9

1.3%5.17μg

Folates and Folic Acid

64 μgvs5.17 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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126%113mg

Vitamin C

Ascorbic acid

113 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.55%0.38mg

Vitamin E

2.07%0.31mg

Tocopherols and Tocotrienols

0.38 mgvs0.31 mg

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

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0%0μg

Vitamin K

4.6%5.5μg

Phytomenadione or phylloquinone

0 μgvs5.5 μg

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

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Minerals

Orangesvs Granny Smith Apples

8.5%85mg

Calcium

0.86%8.62mg

85 mgvs8.62 mg

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

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10.6%0.096mg

Copper

5.94%0.053mg

0.096 mgvs0.053 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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2.66%0.21mg

Iron

3.23%0.26mg

0.21 mgvs0.26 mg

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

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5.07%21.3mg

Magnesium

2.05%8.62mg

21.3 mgvs8.62 mg

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

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2.3%0.053mg

Manganese

3.3%0.076mg

0.053 mgvs0.076 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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4.26%29.8mg

Phosphorus

2.96%20.7mg

29.8 mgvs20.7 mg

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

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11.3%385mg

Potassium

6.1%207mg

385 mgvs207 mg

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

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1.93%1.06μg

Selenium

0.31%0.17μg

1.06 μgvs0.17 μg

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

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0%0mg

Sodium

0.11%1.72mg

0 mgvs1.72 mg

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

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1.35%0.15mg

Zinc

0.63%0.069mg

0.15 mgvs0.069 mg

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

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5%185g

Water

4%147g

185 gvs147 g

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

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

Raw Oranges have 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, 12.3 times more Vitamin B9 and 1.2 times more Vitamin E than Raw Granny Smith Apples with skin .
While Raw Granny Smith Apples with skin contain more Vitamin K than Raw Oranges.

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

Raw Oranges have 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 .
While Raw Granny Smith Apples with skin contain 1.4 times more Manganese than Raw Oranges.
Both Raw Oranges and Raw Granny Smith Apples with skin have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.2 times more Sugars and 2.6 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Oranges and Raw Granny Smith Apples with skin have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Raw Oranges as well as Raw Granny Smith Apples with skin have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesGranny Smith ApplesVS Valencia OrangesOrangesVS Gala ApplesGranny Smith ApplesVS Gala Apples

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Granny Smith Apples

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Granny Smith Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: