Comparing Nutrients in 100 grams Durian VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Durian	Valencia Oranges	Recommended Dietary Allowance
Energy	5.07% 147kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.33g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	9.15% 12g	130g per day for Men 19-50 years
Sugars	NA	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	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	10% 3.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Durian	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	4.85% 0.063mg	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	9% 36μg	9.75% 39μg	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	22% 19.7mg	54% 48.5mg	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	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

	Durian	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.6% 6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	4.1% 0.037mg	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	5.38% 0.43mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	1% 0.023mg	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	5.57% 39mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.76% 65g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Durian vs Valencia Oranges:

• Raw or Frozen Durian has 4.3 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B3 and 5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A and 2.5 times more Vitamin C than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw or Frozen Durian as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Durian vs Valencia Oranges:

• Raw or Frozen Durian has 5.6 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium and 4.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium and 1.3 times more Water than Raw or Frozen Durian.

Comparison of macro-nutrients per 100 grams:

• Raw or Frozen Durian has 3 times more Energy, 17.8 times more Fat, 2.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw or Frozen Durian as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.