Comparing Nutrients in 300 calories Navel Oranges VS Sugar-apples

Weight per 300 calories

• Navel Oranges: 612g
• Sugar-apples: 319g

Raw Sugar-apples have 1.9 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Sugar-apples?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	58% 75.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	37% 14g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sugar-apples	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	49% 0.64mg	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	52% 208μg	11% 44.7μg	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	402% 362mg	129% 116mg	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	6.12% 0.92mg	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

	Navel Oranges	Sugar-apples	Recommended Dietary Allowance
Calcium	26.3% 263mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	30.5% 0.27mg	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	9.95% 0.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	14.2% 526g	6.3% 234g	3700g per day for Men 19-50 years

Navel Oranges VS Sugar-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Sugar-apples?

Lets compare vitamin content per 300 calories of Navel Oranges vs Sugar-apples:

• 300 calories of Navel Oranges have more Vitamin A, 2.2 times more Vitamin B5, 4.7 times more Vitamin B9 and 3.1 times more Vitamin C than Sugar-apples.
• While 300 kcal of Raw Sugar-apples contain 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Sugar-apples provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Sugar-apples have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Sugar-apples:

• 300 calories of Navel Oranges have 3.4 times more Calcium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Water than Sugar-apples.
• While 300 kcal of Raw Sugar-apples contain 2.4 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Sugar-apples contain similar levels of Copper and Magnesium per 300 calories.
• Both Raw Navel Oranges as well as Raw Sugar-apples lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Navel Oranges and Raw Sugar-apples have similar amounts of macro-nutrients per 300 kcal
• Both Navel Oranges and Sugar-apples offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Navel Oranges as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.