Comparing Nutrients in 1 kilogram Oranges VS Durian

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Durian	4%	30%	66%

Macro Nutrients

	Oranges	Durian	Recommended Dietary Allowance
Energy	16.2% 470kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	55% 53.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	208% 271g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	100% 38g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Durian	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	312% 3.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	243% 3.16mg	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	75% 300μg	90% 360μg	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	591% 532mg	219% 197mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Durian	Recommended Dietary Allowance
Calcium	40% 400mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	230% 2.07mg	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	12.5% 1mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	141% 3.25mg	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	20% 140mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	17.6% 650g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Durian:

• Raw Oranges have 5.5 times more Vitamin A and 2.7 times more Vitamin C than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 4.3 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw or Frozen Durian have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Raw or Frozen Durian have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Durian:

• Raw Oranges have 6.7 times more Calcium and 1.3 times more Water than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 4.6 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 13 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw or Frozen Durian contains 3.1 times more Energy, 44.4 times more Fat, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.