Comparing Nutrients in 500 calories Mammy-apple VS Valencia Oranges

Weight per 500 calories

• Mammy-apple: 980g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Mammy-apple or Valencia Oranges?

Macros Ratio

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

Macro Nutrients

	Mammy-apple	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	93% 121g	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	77.4% 29.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	13% 118μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	49.5% 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	34.3% 137μg	99% 398μg	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	153% 137mg	550% 495mg	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	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

	Mammy-apple	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.8% 108mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	42% 0.38mg	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	85.8% 6.86mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	15.4% 108mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	23% 845g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mammy-apple vs Valencia Oranges:

• Raw Mammy-apple has 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2.9 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B2 per 500 kcal.
• Both Raw Mammy-apple as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mammy-apple vs Valencia Oranges:

• Raw Mammy-apple has 2.2 times more Copper, 7.5 times more Iron, 1.5 times more Magnesium, more Sodium and 1.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Calcium, 1.6 times more Phosphorus and 4 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 1.6 times more Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 2.2 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Mammy-apple as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.