Comparing Nutrients in 14 ounces Florida Oranges VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Florida Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	6.3% 183kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	9.57% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	71.4% 93g	130g per day for Men 19-50 years
Sugars	50% 36.3g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	30.5% 0.4mg	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	17% 67.5μg	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	198% 179mg	132% 119mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	40.6% 1381mg	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	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.35% 346g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Passion-fruit, Purple per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Passion-fruit, Purple:

• 14 ounces of Florida Oranges have more Vitamin B1, 1.2 times more Vitamin B9 and 1.5 times more Vitamin C than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 5.8 times more Vitamin A, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Florida Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Passion-fruit, Purple:

• 14 ounces of Florida Oranges have 3.6 times more Calcium than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 2.2 times more Copper, 17.8 times more Iron, 2.9 times more Magnesium, 5.7 times more Phosphorus and 2.1 times more Potassium than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Passion-fruit, Purple contain 2.1 times more Energy, 13.2 times more Omega 6, 2 times more Carbohydrate, 4.3 times more Fiber and 3.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Passion-fruit, Purple offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 14 ounces.