Comparing Nutrients in 1 pound Florida Oranges VS ZESPRI SunGold Kiwifruit

Macros Ratio

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

Macro Nutrients

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	55% 71.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	77% 55.8g	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	36.3% 26.3g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	28.6% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	27.6% 0.36mg	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	19.3% 77μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	813% 732mg	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	5.44% 0.82mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	5.1% 0.41mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	9.47% 0.22mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10% 374g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has more Vitamin B1, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than ZESPRI SunGold Kiwifruit.
• While 1 lb of Raw ZESPRI SunGold Kiwifruit contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 2.5 times more Calcium than ZESPRI SunGold Kiwifruit.
• While 1 lb of Raw ZESPRI SunGold Kiwifruit contains 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 Raw Florida Oranges.
• Both Florida Oranges and ZESPRI SunGold Kiwifruit contain similar levels of Magnesium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw ZESPRI SunGold Kiwifruit lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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