Comparing Nutrients in 14 ounces Oranges with Peel VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Custard-apple	6%	5%	89%

Macro Nutrients

	Oranges with Peel	Custard-apple	Recommended Dietary Allowance
Energy	8.62% 250kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Custard-apple	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	67.5% 0.88mg	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	NA	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	313% 282mg	84.7% 76.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Custard-apple	Recommended Dietary Allowance
Calcium	27.8% 278mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	NA	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	39.7% 3.18mg	35.2% 2.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	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	12.5% 87.3mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	8.83% 327g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Custard-apple per 14 oz

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

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

• 14 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 3.7 times more Vitamin C than Custard-apple.
• While 14 oz of Raw Custard-apple contain 2 times more Vitamin B2 and 2.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Custard-apple provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Oranges with Peel as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Oranges with Peel have 2.3 times more Calcium than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.3 times more Magnesium and 1.9 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Custard-apple contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.9 times more Fiber than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.6 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .