Comparing Nutrients in 1 kilogram Oranges VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	16.2% 470kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	180% 234g	130g per day for Men 19-50 years
Sugars	129% 94g	154% 112g	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	274% 104g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	77% 1mg	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	35% 140μg	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	333% 300mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	96% 0.86mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	19.7% 729g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Passion-fruit, Purple:

• Raw Oranges have more Vitamin B1, 2.1 times more Vitamin B9, 1.8 times more Vitamin C and 9 times more Vitamin E than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 5.8 times more Vitamin A, 3.3 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Passion-fruit, Purple:

• Raw Oranges have 3.3 times more Calcium than Raw Passion-fruit, Purple.
• While Raw Passion-fruit, Purple contains 1.9 times more Copper, 16 times more Iron, 2.9 times more Magnesium, 4.9 times more Phosphorus, 1.9 times more Potassium and more Sodium than Raw Oranges.
• Both Raw Oranges and Raw Passion-fruit, Purple have similar amounts of Selenium and Water per 1 kg.
• Both Raw Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Passion-fruit, Purple contains 2.1 times more Energy, 22.8 times more Omega 6, 2 times more Carbohydrate, 4.3 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Passion-fruit, Purple have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.