Comparing Nutrients in 7 ounces Oranges with Peel VS Cherimoya

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Cherimoya	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	35.2% 25.5g	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	17% 12.5g	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	% 11.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cherimoya	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	39.2% 0.51mg	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	11.4% 45.6μg	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	157% 141mg	27.8% 25mg	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	NA	3.57% 0.54mg	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

	Oranges with Peel	Cherimoya	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	15.2% 0.14mg	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	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	8.02% 0.18mg	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	6.24% 43.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cherimoya per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cherimoya to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Cherimoya.
• While 7 oz of Raw Cherimoya contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cherimoya provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cherimoya:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Fiber than Cherimoya.
• While 7 oz of Raw Cherimoya contain 9.9 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cherimoya offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Cherimoya provide inadequate amounts of Omega 6 in seven ounces.