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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Energy	13.3% 385kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	109% 41.3g	47% 18g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	28.4% 0.37mg	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	14% 55.6μg	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	132% 119mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	25% 0.23mg	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	79.4% 6.35mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	13.2% 55.6mg	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	38.6% 270mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	7.82% 289g	8.83% 327g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Passion-fruit, Purple have 4.9 times more Vitamin A, 2.6 times more Vitamin B2 and 3 times more Vitamin B3 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Vitamin B1, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Oranges with Peel provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Passion-fruit, Purple have 1.5 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Potassium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5.8 times more Calcium than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit, Purple have 1.5 times more Energy, 9.3 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 14 ounces.