Comparing Nutrients in 500 calories Green Kiwifruit VS Valencia Oranges

Weight per 500 calories

• Green Kiwifruit: 820g
• Valencia Oranges: 1020g

Green Kiwifruit has 1.2 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	93% 121g	130g per day for Men 19-50 years
Sugars	102% 73.7g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	28% 279mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has 1.5 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.7 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 2.8 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium and 1.3 times more Water than Raw Green Kiwifruit.

Comparison of macro-nutrients per 500 calories:

• Raw Green Kiwifruit has 2.1 times more Omega 3 and 4.5 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.