Comparing Nutrients in 5 ounces Sapodilla VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sapodilla	2%	11%	87%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sapodilla	Navel Oranges	Recommended Dietary Allowance
Energy	4.06% 118kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sapodilla	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	8.6% 0.11mg	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	4.96% 20μg	12% 48μg	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	23% 21mg	93% 83.8mg	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	1.4% 0.21mg	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

	Sapodilla	Navel Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.14% 0.055mg	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	14% 1.13mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	2.43% 17mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sapodilla vs Navel Oranges:

• Raw Navel Oranges contain 4 times more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 4 times more Vitamin C than Raw Sapodilla.
• Both Raw Sapodilla and Raw Navel Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Sapodilla as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sapodilla vs Navel Oranges:

• Raw Sapodilla has 2.2 times more Copper, 6.2 times more Iron and more Selenium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium and 1.9 times more Phosphorus than Raw Sapodilla.
• Both Raw Sapodilla and Raw Navel Oranges have similar amounts of Magnesium, Potassium and Water per 5 oz.
• Both Raw Sapodilla as well as Raw Navel Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sapodilla has 1.7 times more Energy, 7.3 times more Fat, 1.6 times more Carbohydrate and 2.4 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Protein than Raw Sapodilla.
• Both Raw Sapodilla as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.