Comparing Nutrients in 1 kilogram Green Kiwifruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Energy	21% 610kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	119% 155g	130g per day for Men 19-50 years
Sugars	124% 90g	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	60% 43.5g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	118% 45g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	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	62.5% 250μg	75% 300μg	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	1030% 927mg	789% 710mg	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	97% 14.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	38.8% 3.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	48.6% 340mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.5% 831g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Kiwifruit 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 Green Kiwifruit vs Oranges with Peel :

• 1 kilogram of Green Kiwifruit has 1.3 times more Vitamin C than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Green Kiwifruit vs Oranges with Peel :

• 1 kilogram of Green Kiwifruit has 2.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Calcium and 2.6 times more Iron than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel contain similar levels of Water per one kilogram.
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Kiwifruit has 2.6 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Fiber than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.