Comparing Nutrients in 500 calories Oranges VS Soursop

Weight per 500 calories

• Oranges: 1064g
• Soursop: 758g

Raw Soursop has 1.4 times more energy per unit of mass than Raw Oranges, which is low in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Soursop?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soursop	5%	4%	91%

Macro Nutrients

	Oranges	Soursop	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	98% 128g	130g per day for Men 19-50 years
Sugars	137% 99g	141% 103g	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	67% 25.5g	65.8% 25g	38g per day for Men 19-50 years
Protein	18% 10g	13.5% 7.58g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soursop	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	34.4% 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	79.8% 319μg	26.5% 106μg	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	629% 566mg	173% 156mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.53% 3.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soursop	Recommended Dietary Allowance
Calcium	42.6% 426mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	72.4% 0.65mg	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	13.3% 1.06mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	62% 2106mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	25% 923g	16.6% 615g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Soursop:

• Raw Oranges have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9, 3.6 times more Vitamin C and 3.2 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains 2.3 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Soursop:

• Raw Oranges have 4 times more Calcium and 1.5 times more Water than Raw Soursop.
• While Raw Soursop contains 1.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and more Sodium than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.3 times more Protein than Raw Soursop.
• Both Raw Oranges and Raw Soursop have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.