Comparing Nutrients in 500 calories Green Kiwifruit VS Oranges

Weight per 500 calories

• Green Kiwifruit: 820g
• Oranges: 1064g

Green Kiwifruit has 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Green Kiwifruit or Oranges?

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	102% 73.7g	137% 99g	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	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	% 33.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	64.7% 24.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Oranges	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Oranges	Recommended Dietary Allowance
Calcium	28% 279mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Kiwifruit vs Oranges:

• Raw Green Kiwifruit has 1.3 times more Vitamin C, 6.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin A, 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Kiwifruit vs Oranges:

• Raw Green Kiwifruit has 2.2 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 3.2 times more Selenium and 1.4 times more Water than Raw Green Kiwifruit.

Comparison of macro-nutrients per 500 calories:

• Raw Green Kiwifruit has 4.6 times more Omega 3 and 10.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.