Comparing Nutrients in 100 calories Kiwano VS Valencia Oranges

Weight per 100 calories

• Kiwano: 227g
• Valencia Oranges: 204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Kiwano or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Kiwano	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	18.7% 24.3g	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	NA	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.22% 4.05g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.77% 16μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.73% 0.057mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.62% 0.034mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.9% 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	1.7% 6.8μg	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.4% 12mg	110% 99mg	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

	Kiwano	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.95% 29.5mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	5.05% 0.045mg	8.4% 0.076mg	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	32% 2.57mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	3.85% 0.089mg	2.04% 0.047mg	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	12% 84mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	8.22% 280mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.46% 202g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kiwano vs Valencia Oranges:

• Horned melon has 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 11.7 times more Vitamin B9 and 8.2 times more Vitamin C than Horned melon.
• Both Horned melon and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Kiwano vs Valencia Oranges:

• Horned melon has 14 times more Iron, 4.5 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus and 8.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Horned melon.
• Both Horned melon and Raw Valencia Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Horned melon has 4.7 times more Fat and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Horned melon.
• Both Horned melon and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Horned melon as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 100 kcal.