Comparing Nutrients in 100 grams Passion-fruit, Purple VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Energy	3.34% 97kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	18% 23.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	27.4% 10.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	7.15% 0.093mg	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	3.5% 14μg	7.5% 30μg	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	33.3% 30mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.7% 68mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Passion-fruit, Purple versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Passion-fruit, Purple vs Oranges with Peel :

• 100 grams of Passion-fruit, Purple have 4.9 times more Vitamin A, 2.6 times more Vitamin B2 and 3 times more Vitamin B3 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain more Vitamin B1, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Oranges with Peel provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Passion-fruit, Purple vs Oranges with Peel :

• 100 grams of Passion-fruit, Purple have 1.5 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Potassium than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 5.8 times more Calcium than Raw Passion-fruit, Purple.
• 100 grams of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Passion-fruit, Purple have 1.5 times more Energy, 9.3 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 grams.