Comparing Nutrients in 1 pound Red Delicious Apples VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Red Delicious Apples	2%	3%	95%
Kiwano	15%	23%	62%

Macro Nutrients

	Red Delicious Apples	Kiwano	Recommended Dietary Allowance
Energy	9.23% 268kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	65.6% 47.5g	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	37% 26.8g	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.44g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	2.2% 1.22g	14.4% 8.07g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Kiwano	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	22% 0.29mg	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	3.4% 13.6μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	26.7% 24mg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Kiwano	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	10% 0.091mg	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	6.24% 0.5mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	7.7% 0.18mg	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	7.78% 54.4mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.5% 387g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Delicious Apples VS Kiwano per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Delicious Apples versus 1 lb of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Delicious Apples vs Kiwano:

• 1 lb of Horned melon contains 1.7 times more Vitamin B1, 7.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Red Delicious Apples with skin .
• 1 pound of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Red Delicious Apples with skin as well as Horned melon have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9 in one pound.

Comparing minerals per 1 pound for Red Delicious Apples vs Kiwano:

• 1 pound of Red Delicious Apples has 1.4 times more Copper than Kiwano.
• While 1 lb of Horned melon contains 10.3 times more Iron, 8 times more Magnesium, 3.1 times more Phosphorus and 12 times more Zinc than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Kiwano contain similar levels of Potassium and Water per one pound.
• 1 pound of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Raw Red Delicious Apples with skin as well as Horned melon lack sufficient amounts of Calcium and Manganese in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Delicious Apples has 1.3 times more Energy and 1.9 times more Carbohydrate than Kiwano.
• While 1 lb of Horned melon contains 6.6 times more Protein than Raw Red Delicious Apples with skin .
• 1 pound of Red Delicious Apples provide inadequate amounts of Protein
• 1 pound of Kiwano provide inadequate amounts of Energy