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Food Fight: Oranges v. Apples

School Of Nutrition Posted Jun 10, 2014 Future Fit Training


Fresh fruit makes a great low calorie snack which is packed with vitamins and minerals. But are some fruits better than others? Here we compare two favourite contenders.

Food Fight: Oranges v. Apples

Orange and apple

Let's look at the stats:

 

ORANGES

APPLES

Serving size

1 medium navel orange, peeled

(2-7/8” diameter )

1 medium size, skin on

(3” diameter )

Calories

69Kcal

95Kcal

Protein

1.3g

0.5g

Fat

0.2g

0.3g

Carbohydrates

17.6g

25.1g

Of which sugars

11.9g

18.9g

Fibre

3.1g

4.4g

Potassium

232mg

195mg

Vitamin C

82.7mg

8.4mg

Folate

48mcg

5mcg

Source: USDA Nutrient Database

 

Here are some highlights:

  • Oranges are lower in calories but have higher levels of protein.
  • Oranges are great sources of Vitamin C.
  • Both are good sources of potassium and fibre.  
  • Oranges also contain folate whereas there is very little of it in apples.

 

OUR WINNER: Oranges!

We have to hand it to the oranges for their higher content of Vitamin C, folate, potassium and protein.

Having said that, what the table above doesn’t show is that the benefits of fruits go beyond their nutrient content. Fruits also contain phytonutrients that provide additional health benefits. Apples, especially when consumed with their skin on, deliver polyphenols (such as quercetin, epicatechin, and procyanidin B2) that have antioxidant properties. These polyphenols are particularly good at preventing oxidation of fats in our cell membranes, which is a key factor in the development of atherosclerosis. In addition, apple peel also contains large amounts of ursolic acid and related compounds that may keep cholesterol and blood sugar under control. The various phytonutrients also have anti-cancer and anti-inflammatory properties, which benefit those with asthma.  So the old proverb "An apple a day keeps the doctor away" may just have some truth in it!

Therefore, we would recommend that you aim to include both fruits in your weekly shopping, especially as they are both widely available and are excellent snacks on the go.

 

       

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