Comparing Nutrients in 100 calories Mammy-apple VS Oranges

Weight per 100 calories

• Mammy-apple: 196g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Mammy-apple or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Mammy-apple	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Oranges	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.86% 27.5μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.5% 27.5mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Oranges	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.37mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.053mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.1% 21.6mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	4.57% 169g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mammy-apple vs Oranges:

• Raw Mammy-apple has 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 4.7 times more Vitamin B1, 2.6 times more Vitamin B5, 2.3 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Vitamin A and Vitamin B2 per 100 kcal.
• Both Raw Mammy-apple as well as Raw Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mammy-apple vs Oranges:

• Raw Mammy-apple has 1.8 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.9 times more Calcium, 1.4 times more Phosphorus and 4.2 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mammy-apple has 3.8 times more Fat than Raw Oranges.
• While Raw Oranges contain 2 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Mammy-apple as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.