Comparing Nutrients in 7 ounces Cherimoya VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cherimoya	Valencia Oranges	Recommended Dietary Allowance
Energy	5.13% 149kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	18% 23.6g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	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	17% 12.5g	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	9.6% 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	11.4% 45.6μg	19.3% 77.4μg	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	27.8% 25mg	107% 96mg	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	3.57% 0.54mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	8.16% 0.073mg	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	6.7% 0.54mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.02% 0.18mg	2% 0.046mg	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	7.37% 51.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherimoya vs Valencia Oranges:

• Raw Cherimoya has 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Cherimoya.
• Both Raw Cherimoya and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Cherimoya as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cherimoya vs Valencia Oranges:

• Raw Cherimoya has 1.9 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium than Raw Cherimoya.
• Both Raw Cherimoya and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cherimoya has 1.5 times more Energy, 9.9 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Valencia Oranges.
• Both Raw Cherimoya and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Raw Cherimoya as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.