Comparing Nutrients in 1 pound Navel Oranges VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	51% 66.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	56.2% 40.8g	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	14% 10.2g	27.2% 19.7g	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	% 8.94g	% 18.6g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.68g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	28.3% 113μg	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	298% 268mg	467% 420mg	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	4.54% 0.68mg	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Calcium	19.5% 195mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	65.5% 0.59mg	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	7.37% 0.59mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	19.3% 0.44mg	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	15% 104mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Kiwifruit per 1 lb

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

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

• 1 pound of Navel Oranges has 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Green Kiwifruit.
• While 1 lb of Raw Green Kiwifruit contains 1.6 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Green Kiwifruit:

• 1 pound of Navel Oranges has 1.3 times more Calcium than Green Kiwifruit.
• While 1 lb of Raw Green Kiwifruit contains 3.3 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Green Kiwifruit contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Kiwifruit contains 4.7 times more Omega 3, 1.9 times more Fructose, 1.4 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Kiwifruit offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in one pound.