Compare Nutrients / 100 kcal VS
Plant Nutrients DB
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Compare Nutrients in 100 Calories OrangesVS Apples

Weight per 100 Calories

Oranges
213g
Apples
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?

Macros Ratio

ProteinsFatsCarbs

Oranges
8%
2%
90%
Apples
2%
3%
95%

Vitamins

100 kcalRDA for Men 19-30 years
OrangesApples
Vitamin A
2.6%
0.64%
23.404 μg5.769 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
15%
2.75%
0.185 mg0.033 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.54%
3.85%
0.085 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.75%
1.1%
0.6 mg0.175 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.85%
6.08%
0.128 mg0.079 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
126%
9.83%
113.191 mg8.846 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.55%
2.3%
0.383 mg0.346 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
3.53%
0 μg4.231 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16%
1.44%
63.83 μg5.769 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
OrangesApples
Calcium
8.5%
1.15%
85.106 mg11.538 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
10.7%
5.78%
0.096 mg0.052 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
159%
NA mg6.346 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
2.66%
2.9%
0.213 mg0.231 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.3%
2.4%
21.277 mg9.615 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
2.3%
2.9%
0.053 mg0.067 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4.26%
3.02%
29.787 mg21.154 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.2%
4.38%
385.106 mg205.769 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.93%
0%
1.064 μg0 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0.13%
0 mg1.923 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.35%
0.7%
0.149 mg0.077 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

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.

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

100 kcalRDA for Men 19-30 years
OrangesApples
Fat
0.26%
0.34%
0.255 g0.327 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.57%
0.89%
2 g0.5 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
19%
20%
25 g26.558 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
27%
27.6%
19.894 g19.981 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
13%
12%
5.106 g4.615 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.17%
0.032 g0.054 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.94%
1.06%
0.015 g0.017 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.22%
0.49%
0.038 g0.083 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
5%
4.45%
184.574 g164.538 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

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 Carbohydrate, Energy, Sugars, Fiber, Omega 3 and Water per 100 kcal.Both Raw Oranges as well as Raw Apples with skin have insufficient amounts of Fat and Omega 6 in 100 kcal.