Comparing Nutrients in 1 pound Oranges VS Soursop

Macros Ratio

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

Macro Nutrients

	Oranges	Soursop	Recommended Dietary Allowance
Energy	7.35% 213kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.84% 0.31g	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	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	84.7% 61.4g	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	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soursop	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	20.6% 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	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	104% 93mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soursop	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	37% 1261mg	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	4.23% 63.5mg	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	9.95% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.