Comparing Nutrients in 500 calories Green Kiwifruit VS Fresh Orange juice

Weight per 500 calories

• Green Kiwifruit: 820g
• Fresh Orange juice: 1111g

Green Kiwifruit has 1.4 times more energy per 100g than Fresh Orange juice. It has low energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Green Kiwifruit or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Green Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	89% 116g	130g per day for Men 19-50 years
Sugars	102% 73.7g	129% 93g	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	49% 35.7g	32.5% 23.6g	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	% 33.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 46g	g per day for Men 19-50 years
Fiber	64.7% 24.6g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	34% 0.44mg	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	51.2% 205μg	83.3% 333μg	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	844% 760mg	617% 556mg	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	79.8% 12mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Calcium	28% 279mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	54.3% 0.49mg	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	31.8% 2.54mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	6.76% 0.16mg	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	40% 279mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	18.4% 681g	26.5% 981g	3700g per day for Men 19-50 years

Green Kiwifruit VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Kiwifruit or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Green Kiwifruit vs Fresh Orange juice:

• 500 calories of Green Kiwifruit have 1.4 times more Vitamin C, 26.9 times more Vitamin E and 297.3 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.4 times more Vitamin A, 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Fresh Orange juice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Green Kiwifruit have insufficient amounts of Vitamin A
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Kiwifruit vs Fresh Orange juice:

• 500 calories of Green Kiwifruit have 2.3 times more Calcium, 2.2 times more Copper, 5.2 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.4 times more Water than Raw Green Kiwifruit.
• Both Green Kiwifruit and Fresh Orange juice contain similar levels of Iron, Magnesium and Potassium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Green Kiwifruit as well as Raw Orange juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Kiwifruit have 2.8 times more Omega 3, 6.3 times more Omega 6, 1.5 times more Fructose, 11.1 times more Fiber and 1.2 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Sugars than Raw Green Kiwifruit.
• Both Green Kiwifruit and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber