Comparing Nutrients in 14 ounces Sugar-apples VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sugar-apples	Navel Oranges	Recommended Dietary Allowance
Energy	13% 373kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	46% 17.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24% 0.31mg	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	33.7% 135μg	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	160% 144mg	261% 235mg	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	3.97% 0.6mg	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

	Sugar-apples	Navel Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	17% 0.15mg	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	29.8% 2.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.86% 291g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugar-apples vs Navel Oranges:

• Raw Sugar-apples have 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 2.4 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Navel Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sugar-apples as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sugar-apples vs Navel Oranges:

• Raw Sugar-apples have 2.2 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and more Selenium than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Calcium than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Navel Oranges have similar amounts of Water per 14 oz.
• Both Raw Sugar-apples as well as Raw Navel Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sugar-apples have 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• Both Raw Sugar-apples as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.