Comparing Nutrients in 14 ounces Durian VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Durian	Oranges	Recommended Dietary Allowance
Energy	20% 583kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	39.7% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Durian	Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	18.3% 0.24mg	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	35.7% 143μg	29.8% 119μg	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	87% 78mg	235% 211mg	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	4.76% 0.71mg	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

	Durian	Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	20% 0.18mg	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	21.3% 1.7mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	4.3% 0.099mg	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	22% 155mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	6.97% 258g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Durian vs Oranges:

• Raw or Frozen Durian has 4.3 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A and 2.7 times more Vitamin C than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw or Frozen Durian as well as Raw Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Durian vs Oranges:

• Raw or Frozen Durian has 4.6 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 13 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium and 1.3 times more Water than Raw or Frozen Durian.

Comparison of macro-nutrients per 14 ounces:

• Raw or Frozen Durian has 3.1 times more Energy, 44.4 times more Fat, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw or Frozen Durian as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.