Comparing Nutrients in 1 kilogram Kiwano VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Energy	15% 440kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	108% 141g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	81.4% 59g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	31.8% 18g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	26% 0.34mg	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	7.5% 30μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59% 53mg	NA	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Calcium	13% 130mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	30% 0.27mg	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	141% 11.3mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	14.8% 0.34mg	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	53% 370mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 890g	23% 853g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Red Delicious Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Kiwano versus 1 kg of Red Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kiwano vs Red Delicious Apples:

• 1 kilogram of Kiwano has 1.7 times more Vitamin B1, 7.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Red Delicious Apples.
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9 in one kilogram.

Comparing minerals per 1 kilogram for Kiwano vs Red Delicious Apples:

• 1 kilogram of Kiwano has 10.3 times more Iron, 8 times more Magnesium, 3.1 times more Phosphorus and 12 times more Zinc than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 1.4 times more Copper than Horned melon.
• Both Kiwano and Red Delicious Apples contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Horned melon as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium and Manganese in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kiwano has 6.6 times more Protein than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 1.3 times more Energy and 1.9 times more Carbohydrate than Horned melon.
• 1 kilogram of Kiwano provide inadequate amounts of Energy
• 1 kilogram of Red Delicious Apples provide inadequate amounts of Protein