Canned orange vs Apple, raw
In short
For the same 100 calories you eat 217 g of canned orange or 164 g of apple, raw. Both get most of their calories from carbohydrate.
More in canned orange: vitamin C (9.6×), thiamin (11×), vitamin A (19×), zinc and niacin (6.3×). More in apple, raw: fiber (2.3×) and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
217 g · 1.3 g protein · 25.7 g carbs (24.2 g sugars) · 0.087 g fat
164 g · 0.28 g protein · 24.3 g carbs (19.8 g sugars) · 0.25 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 C72.4 mg · 7.5 mg80%8%
- Thiamin (B1)0.17 mg · 0.016 mg14%1%
- Vitamin A91.3 µg · 4.9 µg10%1%
- Zinc1.1 mg · 0.033 mg10%<1%
- Fiber1.5 g · 3.4 g5%12%
- Niacin (B3)0.94 mg · 0.15 mg6%1%
- Riboflavin (B2)0.061 mg · 0.11 mg5%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1.3 g · 0.28 g3%·1%
- Total fat0.087 g · 0.25 g<1%·<1%
- Saturated fatlimit0.007 g · 0.046 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates25.7 g · 24.3 g9%·9%
- Sodiumlimit10.9 mg · 0 mg<1%·0%
- Potassium283 mg · 170 mg6%·4%
- Calcium23.9 mg · 8.2 mg2%·1%
- Iron0.57 mg · 0.049 mg3%·<1%
- Magnesium23.9 mg · 8.2 mg6%·2%
- Phosphorus21.7 mg · 14.8 mg2%·1%
- Copper0.07 mg · 0.049 mg8%·5%
- Selenium0.87 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.22 mg · 0.3 mg1%·2%
- Vitamin K0 µg · 3.6 µg0%·3%
- Vitamin B60.089 mg · 0.049 mg5%·3%
- Folate10.9 µg · 0 µg3%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline18.9 mg · 5.6 mg3%·1%
From USDA FoodData Central: Canned orange (Survey (FNDDS) 2709172), Apple, raw (Survey (FNDDS) 2709215). 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.