Comparing Nutrients in 5 ounces Cherimoya VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Energy	3.67% 106kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	17% 22g	130g per day for Men 19-50 years
Sugars	25% 18.2g	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	12.3% 8.9g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10% 0.13mg	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	8.15% 32.6μg	10.6% 42.5μg	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	20% 18mg	112% 101mg	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	2.55% 0.38mg	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

	Cherimoya	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	8.98% 0.081mg	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	4.8% 0.38mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.73% 0.13mg	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	5.26% 37mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherimoya versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherimoya vs Oranges with Peel :

• 5 ounces of Cherimoya have 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.8 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Raw Cherimoya as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cherimoya vs Oranges with Peel :

• 5 ounces of Cherimoya have 1.2 times more Copper, 1.2 times more Magnesium and 1.5 times more Potassium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 7 times more Calcium and 3 times more Iron than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Cherimoya lack sufficient amounts of Calcium
• Both Raw Cherimoya as well as Raw Oranges with Peel lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherimoya have 9.9 times more Omega 3 and 1.2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.5 times more Fiber than Raw Cherimoya.
• Both Cherimoya and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Cherimoya as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.