Comparing Nutrients in 14 ounces Custard-apple VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Custard-apple	Navel Oranges	Recommended Dietary Allowance
Energy	14% 401kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	12% 6.75g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	24% 0.31mg	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	NA	33.7% 135μg	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	84.7% 76.2mg	261% 235mg	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	3.97% 0.6mg	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

	Custard-apple	Navel Oranges	Recommended Dietary Allowance
Calcium	12% 119mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	17% 0.15mg	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	35.2% 2.8mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	12% 83.3mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.67% 284g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Custard-apple versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Custard-apple vs Navel Oranges:

• 14 ounces of Custard-apple have 2 times more Vitamin B2 and 2.8 times more Vitamin B6 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.9 times more Vitamin B5 and 3.1 times more Vitamin C than Raw Custard-apple.
• Both Custard-apple and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Raw Custard-apple as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Custard-apple vs Navel Oranges:

• 14 ounces of Custard-apple have 5.5 times more Iron, 1.6 times more Magnesium and 2.3 times more Potassium than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.4 times more Calcium than Raw Custard-apple.
• Both Custard-apple and Navel Oranges contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Custard-apple have 2.1 times more Energy, 2 times more Carbohydrate and 1.9 times more Protein than Navel Oranges.
• Both Custard-apple and Navel Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein