Comparing Nutrients in 100 calories Passion-fruit, Purple VS Oranges with Peel

Weight per 100 calories

• Passion-fruit, Purple: 103g
• Oranges with Peel: 159g

Passion-fruit, Purple has 1.5 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Passion-fruit, Purple or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.064% 0.001g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	19% 24.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	28.2% 10.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.93% 0.1mg	11.4% 0.15mg	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	3.6% 14.4μg	12% 47.6μg	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	34.4% 31mg	125% 113mg	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	0.14% 0.021mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.85% 0.089mg	10% 0.09mg	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	20.6% 1.65mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 30mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	NA	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	10% 70mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	1.12% 0.62μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	2.03% 75g	3.53% 131g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Passion-fruit, Purple or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Passion-fruit, Purple vs Oranges with Peel :

• 100 calories of Passion-fruit, Purple have 3.2 times more Vitamin A, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin B1, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Passion-fruit, Purple.
• 100 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Oranges with Peel :

• 100 calories of Passion-fruit, Purple have 1.3 times more Iron, 1.3 times more Magnesium and 2 times more Phosphorus than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 9 times more Calcium, 1.8 times more Selenium and 1.7 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Oranges with Peel contain similar levels of Copper and Potassium per 100 calories.
• 100 calories of Passion-fruit, Purple lack sufficient amounts of Calcium and Selenium
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Passion-fruit, Purple have 6.1 times more Omega 6 and 1.5 times more Fiber than Oranges with Peel .
• Both Passion-fruit, Purple and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 calories.