Comparing Nutrients in 500 calories Oranges with Peel VS Passion-fruit, Purple

Weight per 500 calories

• Oranges with Peel: 794g
• Passion-fruit, Purple: 516g

Raw Passion-fruit, Purple has 1.5 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	79.6% 57.7g	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	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	94% 35.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	39.7% 0.52mg	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	59.5% 238μg	18% 72μg	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	626% 563mg	172% 155mg	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	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	55.6% 556mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	49.3% 0.44mg	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	79.4% 6.35mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	35.6% 149mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.62% 144mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	17.7% 653g	10% 376g	3700g per day for Men 19-50 years

Oranges With Peel VS Passion-fruit, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Passion-fruit, Purple?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Passion-fruit, Purple:

• 500 calories of Oranges with Peel have more Vitamin B1, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.6 times more Vitamin C than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 3.2 times more Vitamin A, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Passion-fruit, Purple:

• 500 calories of Oranges with Peel have 9 times more Calcium, 1.8 times more Selenium and 1.7 times more Water than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 1.3 times more Iron, 1.3 times more Magnesium and 2 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit, Purple contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Passion-fruit, Purple contain 6.1 times more Omega 6 and 1.5 times more Fiber than Raw Oranges with Peel .
• Both Oranges with Peel and Passion-fruit, Purple offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 500 calories.