Comparing Nutrients in 14 ounces Oranges VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soursop	5%	4%	91%

Macro Nutrients

	Oranges	Soursop	Recommended Dietary Allowance
Energy	6.43% 187kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	51% 37g	74% 53.7g	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	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	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soursop	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	18% 0.23mg	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	29.8% 119μg	14% 55.6μg	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	235% 211mg	91% 81.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soursop	Recommended Dietary Allowance
Calcium	16% 159mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	38% 0.34mg	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	4.96% 0.4mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.7% 322g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.2 times more Vitamin B1, 2.1 times more Vitamin B9, 2.6 times more Vitamin C and 2.3 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Soursop:

• Raw Oranges have 2.9 times more Calcium than Raw Soursop.
• While Raw Soursop contains 1.9 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Potassium than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Selenium and Water per 14 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Soursop contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.