Comparing Nutrients in 1 kilogram Florida Oranges VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Florida Oranges	Green Kiwifruit	Recommended Dietary Allowance
Energy	16% 460kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	113% 147g	130g per day for Men 19-50 years
Sugars	126% 91g	124% 90g	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	60% 43.5g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	62.5% 250μg	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	500% 450mg	1030% 927mg	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	12% 1.8mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Green Kiwifruit	Recommended Dietary Allowance
Calcium	43% 430mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	144% 1.3mg	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	11.3% 0.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	42.6% 0.98mg	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	17% 120mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22.5% 831g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Green Kiwifruit per 1 kg

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

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

• 1 kilogram of Florida Oranges has 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 8.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Green Kiwifruit provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Green Kiwifruit:

• 1 kilogram of Florida Oranges has 1.3 times more Calcium than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 3.3 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus and 1.8 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Green Kiwifruit contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Kiwifruit contains 1.3 times more Energy, 3.8 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Green Kiwifruit offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in one kilogram.