Compare Nutrients / 100 kcal VS
Nutrients DB

Compare Nutrients in 100 Calories Oranges VS Apples

Weight per 100 Calories

213g
192g

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

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

Vitamins

in Raw Oranges vs Raw Apples with skin

% of RDA per 100 kcal of edible product for Men 19-30 years
Vitamin A
2.6%
0.64%
Thiamine
15%
2.75%
Vitamin B2
6.54%
3.85%
Vitamin B3
3.75%
1.1%
Vitamin B6
9.85%
6.08%
Vitamin B12
0%
0%
Vitamin C
126%
9.83%
Vitamin D
0%
0%
Vitamin E
2.55%
2.3%
Vitamin K
0%
3.53%
Folate
16%
1.44%

Lets compare vitamin content per 100 Calories of Oranges vs Apples:
Raw Oranges have 4.1 times more Vitamin A, 5.6 times more Thiamine, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B6, 12.8 times more Vitamin C and 11.1 times more Folate than Raw Apples with skin. Both Raw Oranges and Raw Apples with skin have similar amounts of Vitamin E per 100 kcal.

Minerals

in Raw Oranges vs Raw Apples with skin

% of RDA per 100 kcal of edible product for Men 19-30 years
Calcium
8.5%
1.15%
Copper
10.7%
5.78%
Fluoride
NA
159%
Iron
2.66%
2.9%
Magnesium
5.3%
2.4%
Manganese
2.3%
2.9%
Phosphorus
4.26%
3.02%
Potassium
8.2%
4.38%
Selenium
1.93%
0%
Sodium
0%
0.13%
Zinc
1.35%
0.7%

Comparing minerals per 100 Calories for Oranges vs Apples:
Raw Oranges have 7.4 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Raw Apples with skin. While Raw Apples with skin contain 1.3 times more Manganese than Raw Oranges. Both Raw Oranges and Raw Apples with skin have similar amounts of Iron per 100 kcal.

Macro Nutrients

in Raw Oranges vs Raw Apples with skin

% of RDA per 100 kcal of edible product for Men 19-30 years
Water
5%
4.45%
Energy
3.45%
3.45%
Protein
3.57%
0.89%
Carbohydrate
19%
20%
Sugars
27%
27.6%
Fiber
13%
12%
Cholesterol
0%
0%
Fat
0.26%
0.34%
Saturated Fat
0.1%
0.17%
Omega 3
0.94%
1.06%
Omega 6
0.22%
0.49%

Comparison of macro-nutrients per 100 Calories:
Raw Oranges have 4 times more Protein than Raw Apples with skin. Both Raw Oranges and Raw Apples with skin have similar amounts of Water, Energy, Carbohydrate, Sugars, Fiber and Omega 3 per 100 kcal.Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Fat and Omega 6 in 100 kcal.