Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	21.7% 630kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	121% 158g	91% 119g	130g per day for Men 19-50 years
Sugars	170% 123g	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	80% 58g	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	% 52.8g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	18.2% 10g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48.5% 0.63mg	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	77.5% 310μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1792% 1613mg	539% 485mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	26.3% 2.1mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	10% 0.23mg	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	35.7% 250mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.3% 824g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Valencia Oranges:

• Raw ZESPRI SunGold Kiwifruit has 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and 3.3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Valencia Oranges:

• Raw ZESPRI SunGold Kiwifruit has 4.1 times more Copper, 2.3 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 1.3 times more Energy, 2.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.