Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Fresh Orange juice

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Fresh Orange juice: 1111g

ZESPRI SunGold 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 - ZESPRI SunGold Kiwifruit or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	96% 125g	89% 116g	130g per day for Men 19-50 years
Sugars	135% 98g	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	63.5% 46g	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	% 42g	% 20g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 46g	g per day for Men 19-50 years
Fiber	29.2% 11g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	61.5% 246μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1422% 1280mg	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	74% 11mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Fresh Orange juice	Recommended Dietary Allowance
Calcium	13.5% 135mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	21% 1.67mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	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	28.3% 198mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	17.7% 654g	26.5% 981g	3700g per day for Men 19-50 years

ZESPRI SunGold Kiwifruit VS Fresh Orange Juice Nutrients Per 500 Kcal

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

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

• 500 calories of ZESPRI SunGold Kiwifruit have 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin B12, 2.3 times more Vitamin C, 25 times more Vitamin E and 43.6 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 14 times more Vitamin A, more Vitamin B1, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
• 500 calories of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin B1
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Orange juice have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of ZESPRI SunGold Kiwifruit have 2.5 times more Copper and 2.4 times more Manganese than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Iron, 1.3 times more Magnesium and 1.5 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Fresh Orange juice contain similar levels of Calcium, Phosphorus and Potassium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of ZESPRI SunGold Kiwifruit have 2.8 times more Omega 3, 2 times more Fructose and 5 times more Fiber than Fresh Orange juice.
• Both ZESPRI SunGold Kiwifruit and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.