Comparing Nutrients in 500 calories Sugar-apples VS Oranges with Peel

Weight per 500 calories

• Sugar-apples: 532g
• Oranges with Peel: 794g

Sugar-apples have 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 - Sugar-apples or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sugar-apples	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	97% 126g	95% 123g	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	61.6% 23.4g	94% 35.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Sugar-apples	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.8% 128mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	40% 3.2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	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	24.3% 170mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10.5% 390g	17.7% 653g	3700g per day for Men 19-50 years

Sugar-apples VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sugar-apples or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Sugar-apples vs Oranges with Peel :

• 500 calories of Sugar-apples have 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Sugar-apples.
• Both Sugar-apples and Oranges with Peel provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sugar-apples have insufficient amounts of Vitamin A
• Both Raw Sugar-apples as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Sugar-apples vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 4.4 times more Calcium, 2 times more Iron, 1.7 times more Selenium and 1.7 times more Water than Raw Sugar-apples.
• Both Sugar-apples and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Sugar-apples lack sufficient amounts of Selenium
• Both Raw Sugar-apples as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

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