Apple, raw vs Canned orange
In short
For the same 100 calories you eat 164 g of apple, raw or 217 g of canned orange. Both get most of their calories from carbohydrate.
More in apple, raw: fiber (2.3×) and riboflavin. More in canned orange: vitamin C (9.6×), thiamin (11×), vitamin A (19×), zinc and niacin (6.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
164 g · 0.28 g protein · 24.3 g carbs (19.8 g sugars) · 0.25 g fat
217 g · 1.3 g protein · 25.7 g carbs (24.2 g sugars) · 0.087 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin C7.5 mg · 72.4 mg8%80%
- Thiamin (B1)0.016 mg · 0.17 mg1%14%
- Vitamin A4.9 µg · 91.3 µg1%10%
- Zinc0.033 mg · 1.1 mg<1%10%
- Fiber3.4 g · 1.5 g12%5%
- Niacin (B3)0.15 mg · 0.94 mg1%6%
- Riboflavin (B2)0.11 mg · 0.061 mg9%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 1.3 g1%·3%
- Total fat0.25 g · 0.087 g<1%·<1%
- Saturated fatlimit0.046 g · 0.007 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates24.3 g · 25.7 g9%·9%
- Sodiumlimit0 mg · 10.9 mg0%·<1%
- Potassium170 mg · 283 mg4%·6%
- Calcium8.2 mg · 23.9 mg1%·2%
- Iron0.049 mg · 0.57 mg<1%·3%
- Magnesium8.2 mg · 23.9 mg2%·6%
- Phosphorus14.8 mg · 21.7 mg1%·2%
- Copper0.049 mg · 0.07 mg5%·8%
- Selenium0 µg · 0.87 µg0%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.22 mg2%·1%
- Vitamin K3.6 µg · 0 µg3%·0%
- Vitamin B60.049 mg · 0.089 mg3%·5%
- Folate0 µg · 10.9 µg0%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 18.9 mg1%·3%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), Canned orange (Survey (FNDDS) 2709172). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.