Comparing Nutrients in 1 kilogram Kiwano VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Kiwano	Oranges with Peel	Recommended Dietary Allowance
Energy	15% 440kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	31.8% 18g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	71.5% 0.93mg	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	75% 300μg	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	59% 53mg	789% 710mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	53% 370mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 890g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Kiwano versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kiwano vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10 times more Vitamin B9 and 13.4 times more Vitamin C than Horned melon.
• Both Kiwano and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Horned melon as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Kiwano vs Oranges with Peel :

• 1 kilogram of Kiwano has 1.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Phosphorus and 4.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.4 times more Calcium, 2.9 times more Copper and 1.6 times more Potassium than Horned melon.
• Both Kiwano and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Kiwano lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kiwano has 1.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Energy and 2.1 times more Carbohydrate than Horned melon.
• 1 kilogram of Kiwano provide inadequate amounts of Energy