Comparing Nutrients in 1 kilogram Oranges VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soursop	5%	4%	91%

Macro Nutrients

	Oranges	Soursop	Recommended Dietary Allowance
Energy	16.2% 470kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	130% 168g	130g per day for Men 19-50 years
Sugars	129% 94g	187% 135g	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	87% 33g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soursop	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	45.4% 0.59mg	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	229% 206mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soursop	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	81.8% 2780mg	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	9.33% 140mg	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	22% 812g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.2 times more Vitamin B1, 2.1 times more Vitamin B9, 2.6 times more Vitamin C and 2.3 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Soursop:

• Raw Oranges have 2.9 times more Calcium than Raw Soursop.
• While Raw Soursop contains 1.9 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Potassium than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Selenium and Water per 1 kg.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Soursop contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.