Comparing Nutrients in 1 pound Valencia Oranges VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Valencia Oranges	Mammy-apple	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mammy-apple	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.56% 0.091mg	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	7.77% 1.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	70.6% 63.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Mammy-apple	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Mammy-apple per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Mammy-apple to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 4.4 times more Vitamin B1, 2.4 times more Vitamin B5, 2.8 times more Vitamin B9 and 3.5 times more Vitamin C than Mammy-apple.
• While 1 lb of Raw Mammy-apple contains 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Mammy-apple provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Raw Mammy-apple have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Valencia Oranges has 3.6 times more Calcium, 1.5 times more Phosphorus and 3.8 times more Potassium than Mammy-apple.
• While 1 lb of Raw Mammy-apple contains 2.3 times more Copper, 7.8 times more Iron and 1.6 times more Magnesium than Raw Valencia Oranges.
• Both Valencia Oranges and Mammy-apple contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron
• 1 pound of Mammy-apple lack sufficient amounts of Calcium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Raw Mammy-apple lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Valencia Oranges and Raw Mammy-apple have similar amounts of macro-nutrients per 1 lb
• Both Valencia Oranges and Mammy-apple offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Raw Valencia Oranges as well as Raw Mammy-apple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.