Comparing Nutrients in 1 pound Mammy-apple VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Mammy-apple	Oranges	Recommended Dietary Allowance
Energy	7.98% 231kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Oranges	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	21% 0.27mg	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	16% 63.5μg	34% 136μg	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	70.6% 63.5mg	268% 241mg	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	5.44% 0.82mg	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

	Mammy-apple	Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	22.7% 0.2mg	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	39.7% 3.18mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.93% 0.11mg	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	7.13% 50mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.6% 391g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mammy-apple vs Oranges:

• Raw Mammy-apple has 1.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin B1, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Vitamin A and Vitamin B2 per 1 lb.
• Both Raw Mammy-apple as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mammy-apple vs Oranges:

• Raw Mammy-apple has 1.9 times more Copper, 7 times more Iron, 1.6 times more Magnesium and more Sodium than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium, 1.3 times more Phosphorus and 3.9 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Selenium and Water per 1 lb.
• Both Raw Mammy-apple as well as Raw Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mammy-apple has 1.3 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Mammy-apple as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.