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

Weight per 500 calories

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

Passion-fruit, Purple has 1.5 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Passion-fruit, Purple have 6.1 times more Omega 6 and 1.5 times more Fiber than Oranges with Peel .
• Both Passion-fruit, Purple and Oranges with Peel 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 Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.