Comparing Nutrients in 300 calories Kiwano VS Golden Delicious Apples

Weight per 300 calories

• Kiwano: 682g
• Golden Delicious Apples: 526g

Raw Golden Delicious Apples with skin have 1.3 times more energy per unit of mass than Horned melon, which is low in comparison to other foods. Kiwano having low energy density.

Discover which food has more nutrients per 300 calories - Kiwano or Golden Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Golden Delicious Apples	2%	2%	96%

Macro Nutrients

	Kiwano	Golden Delicious Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.86% 8.6g	0.81% 0.79g	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	39.7% 51.5g	55% 71.6g	130g per day for Men 19-50 years
Sugars	NA	73% 53g	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	44.3% 32g	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	% 9.84g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	NA	33.2% 12.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	5.3% 47.7μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20.6% 0.27mg	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	5.1% 20.5μg	3.95% 15.8μg	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	40% 36mg	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	6.3% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.9% 9.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	8.86% 88.6mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	17.5% 0.16mg	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	96% 7.7mg	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	8% 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	36% 252mg	7.5% 52.6mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	16.4% 607g	12.2% 452g	3700g per day for Men 19-50 years

Kiwano VS Golden Delicious Apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Kiwano or Golden Delicious Apples?

Lets compare vitamin content per 300 calories of Kiwano vs Golden Delicious Apples:

• 300 calories of Kiwano have 1.8 times more Vitamin B1, 7.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Golden Delicious Apples.
• While 300 kcal of Raw Golden Delicious Apples with skin contain 1.3 times more Vitamin B2 than Horned melon.
• 300 calories of Golden Delicious Apples have insufficient amounts of Vitamin B3
• Both Horned melon as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Kiwano vs Golden Delicious Apples:

• 300 calories of Kiwano have 2.8 times more Calcium, 11.3 times more Iron, 10.4 times more Magnesium, 1.4 times more Manganese, 4.8 times more Phosphorus, 1.6 times more Potassium, 15.5 times more Zinc and 1.3 times more Water than Golden Delicious Apples.
• Both Kiwano and Golden Delicious Apples contain similar levels of Copper per 300 calories.
• 300 calories of Golden Delicious Apples lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kiwano have 10.9 times more Fat and 8.2 times more Protein than Golden Delicious Apples.
• While 300 kcal of Raw Golden Delicious Apples with skin contain 1.4 times more Carbohydrate than Horned melon.
• Both Kiwano and Golden Delicious Apples offer comparable quantities of Energy per 300 calories.
• 300 calories of Golden Delicious Apples provide inadequate amounts of Protein