Comparing Nutrients in 300 calories Mammy-apple VS Navel Oranges

Weight per 300 calories

• Mammy-apple: 588g
• Navel Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Mammy-apple or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	37.2% 0.48mg	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	20.6% 82.4μg	52% 208μg	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	92% 82.4mg	402% 362mg	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	NA	6.12% 0.92mg	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

	Mammy-apple	Navel Oranges	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	26.5% 0.24mg	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	51.5% 4.1mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.7% 0.18mg	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	9.24% 64.7mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	13.7% 507g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mammy-apple vs Navel Oranges:

• Raw Mammy-apple has 1.2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B3 per 300 kcal.
• Both Raw Mammy-apple as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mammy-apple vs Navel Oranges:

• Raw Mammy-apple has 2.1 times more Copper, 5.2 times more Iron, 1.4 times more Magnesium, more Selenium, 14.4 times more Sodium and 1.2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.1 times more Calcium, 2.2 times more Phosphorus and 3.7 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Navel Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 3.2 times more Fat and 1.3 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3 and 1.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mammy-apple as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.