Comparing Nutrients in 1 pound Kiwano VS Red Delicious Apples

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Kiwano VS Red Delicious Apples per 1 lb

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

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

• 1 pound of Kiwano has 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 Red Delicious Apples.
• 1 pound of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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