Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Florida Oranges	Recommended Dietary Allowance
Energy	21.7% 630kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	88.8% 115g	130g per day for Men 19-50 years
Sugars	170% 123g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	18.2% 10g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Florida Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.3% 824g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of ZESPRI SunGold Kiwifruit versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of ZESPRI SunGold Kiwifruit has 1.9 times more Vitamin B2, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin C, 7.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin B1, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• 1 kilogram of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of ZESPRI SunGold Kiwifruit has 3.9 times more Copper, 2.3 times more Iron, 2 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Potassium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.5 times more Calcium than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Florida Oranges contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 1.4 times more Energy, 3.9 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Sugars than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Florida Oranges provide inadequate amounts of Omega 6 and Protein in one kilogram.