Comparing Nutrients in 1 pound Green Kiwifruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Energy	9.54% 277kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	54% 70.3g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	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	27.2% 19.7g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	32.4% 0.42mg	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	28.3% 113μg	34% 136μg	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	467% 420mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.4% 154mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	28.7% 0.26mg	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	17.6% 1.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	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	22% 154mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 377g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Green Kiwifruit vs Oranges with Peel :

• 1 pound of Green Kiwifruit has 1.3 times more Vitamin C than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Green Kiwifruit vs Oranges with Peel :

• 1 pound of Green Kiwifruit has 2.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.1 times more Calcium and 2.6 times more Iron than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel contain similar levels of Water per one pound.
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Kiwifruit has 2.6 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Fiber than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.