Comparing Nutrients in 7 ounces Oranges VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Soursop	5%	4%	91%

Macro Nutrients

	Oranges	Soursop	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	37% 27g	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	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Soursop	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9% 0.12mg	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	15% 59.5μg	6.95% 27.8μg	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	117% 106mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Soursop	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	19% 0.17mg	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	2.5% 0.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Soursop:

• Raw Oranges have more Vitamin A, 1.2 times more Vitamin B1, 2.1 times more Vitamin B9, 2.6 times more Vitamin C and 2.3 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Soursop:

• Raw Oranges have 2.9 times more Calcium than Raw Soursop.
• While Raw Soursop contains 1.9 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Potassium than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Selenium and Water per 7 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Soursop contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Soursop have similar amounts of Protein per 7 oz.
• Both Raw Oranges as well as Raw Soursop have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.