Comparing Nutrients in 5 ounces Durian VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Durian	Oranges	Recommended Dietary Allowance
Energy	7.2% 208kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.56g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	14% 5.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Durian	Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	6.54% 0.085mg	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	12.8% 51μg	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	31% 28mg	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Oranges	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	7.1% 0.064mg	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	7.6% 0.61mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	1.54% 0.035mg	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	7.9% 55.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Durian vs Oranges:

• Raw or Frozen Durian has 4.3 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A and 2.7 times more Vitamin C than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw or Frozen Durian as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Durian vs Oranges:

• Raw or Frozen Durian has 4.6 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 13 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium and 4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium and 1.3 times more Water than Raw or Frozen Durian.

Comparison of macro-nutrients per 5 ounces:

• Raw or Frozen Durian has 3.1 times more Energy, 44.4 times more Fat, 2.3 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Raw Oranges.
• Both Raw or Frozen Durian as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.