Rating oranges, apples and bananas

  • Updated: December 15, 2013 - 2:00 PM

Dr. David Katz, director of the Yale University Prevention Research Center, and Andrea Giancoli, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, described some of the virtues of the big three fruits. (Basic nutrition facts are from the USDA.)

ORANGE

Calories: 60

Fat: 0

Carbohydrates: 15 grams

Dietary fiber: 3 g

Sugar: 12 g

Sodium: 0 mg

Protein: 1 g

Plus: One orange contains 120 percent of the recommended daily intake of Vitamin C. Oranges are a good source of calcium, folates, thiamin, flavanones (antioxidants that help neutralize free radicals) and naringin (an anti-inflammatory that may help protect the immune system), Giancoli said. And they offer the biggest nutritional bang for the caloric buck, Katz said. But because they are lowest in calories, an orange isn’t the best choice when you are really hungry,he added.

APPLE

Calories: 100

Fat: 0

Carbohydrates: 25 g

Dietary fiber: 4 g

Sugar: 19 g

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