Comparing Nutrients in 1 pound 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	7.35% 213kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	81.6% 106g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	70% 51g	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	28.6% 11g	124% 47g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35% 0.45mg	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	34% 136μg	16% 63.5μg	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	268% 241mg	151% 136mg	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	5.44% 0.82mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	18% 181mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	43.3% 0.39mg	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	5.67% 0.45mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Oranges as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.