Comparing Nutrients in 100 calories Oranges VS Mammy-apple

Weight per 100 calories

• Oranges: 213g
• Mammy-apple: 196g

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

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

Macros Ratio

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

Macro Nutrients

	Oranges	Mammy-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	19% 24.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	13.4% 5.1g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	3.57% 2g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Oranges	Mammy-apple	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	18.7% 0.17mg	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	2.66% 0.21mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	NA	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	4.26% 29.8mg	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.57% 169g	3700g per day for Men 19-50 years

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

• Raw Oranges have 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.
• While Raw Mammy-apple contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Mammy-apple have similar amounts of Vitamin A and Vitamin B2 per 100 kcal.
• Both Raw Oranges as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Raw Oranges have 3.9 times more Calcium, 1.4 times more Phosphorus and 4.2 times more Potassium than Raw Mammy-apple.
• While Raw Mammy-apple contains 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.
• Both Raw Oranges and Raw Mammy-apple have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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