Comparing Nutrients in 1 pound Oranges VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Oranges	Sugar-apples	Recommended Dietary Allowance
Energy	7.35% 213kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.68% 0.22g	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	1.07% 0.18g	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	82.5% 107g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	NA	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	52.5% 20g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sugar-apples	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	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	69.8% 0.91mg	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	183% 165mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sugar-apples	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	33% 1120mg	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	2.72% 41mg	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	8.98% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Sugar-apples:

• Raw Oranges have more Vitamin A, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Sugar-apples have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges vs Sugar-apples:

• Raw Oranges have 1.7 times more Calcium than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.9 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus and 1.4 times more Potassium than Raw Oranges.
• Both Raw Oranges and Raw Sugar-apples have similar amounts of Selenium and Water per 1 lb.
• Both Raw Oranges as well as Raw Sugar-apples have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sugar-apples contain 2 times more Energy, 2 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.