Comparing Nutrients in 14 ounces Green Kiwifruit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	8.35% 242kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	36.3% 47g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	19.2% 0.25mg	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	25% 99μg	38.7% 155μg	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	409% 368mg	214% 192mg	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	38.6% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	16.3% 0.15mg	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	15.4% 1.23mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	3.97% 0.091mg	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	19.3% 135mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 1.2 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 3.5 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 1.2 times more Energy, 2.6 times more Omega 3, 5.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.