Comparing Nutrients in 300 calories Cherimoya VS Oranges

Weight per 300 calories

• Cherimoya: 400g
• Oranges: 638g

Cherimoya has 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cherimoya or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Cherimoya	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	39.8% 0.64g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	57.7% 75g	130g per day for Men 19-50 years
Sugars	71% 51.5g	82.3% 59.7g	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	34.6% 25g	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	% 23.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.64g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	29.5% 0.38mg	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	23% 92μg	48% 191μg	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	56% 50.4mg	377% 340mg	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	7.2% 1.08mg	7.66% 1.15mg	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

	Cherimoya	Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	32% 0.29mg	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	13.5% 1.08mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	6.94% 0.16mg	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	15% 104mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	8.6% 318g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cherimoya vs Oranges:

• Raw Cherimoya has 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and 6.7 times more Vitamin C than Raw Cherimoya.
• Both Raw Cherimoya and Raw Oranges have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Raw Cherimoya as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cherimoya vs Oranges:

• Raw Cherimoya has 1.7 times more Iron, 2.3 times more Manganese and 1.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.4 times more Calcium and 1.7 times more Water than Raw Cherimoya.
• Both Raw Cherimoya and Raw Oranges have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cherimoya has 14.2 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Raw Cherimoya.
• Both Raw Cherimoya and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Cherimoya as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.