Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Valencia Oranges

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Valencia Oranges: 1020g

ZESPRI SunGold Kiwifruit has 1.3 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 - ZESPRI SunGold Kiwifruit or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	135% 98g	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	63.5% 46g	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	% 42g	NA	g per day for Men 19-50 years
Sucrose	% 9.7g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	67% 25.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	61.5% 246μg	99% 398μg	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	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	13.5% 135mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	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	28.3% 198mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	17.7% 654g	24% 881g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has 1.4 times more Vitamin B2, more Vitamin B12 and 2.6 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 15.4 times more Vitamin A, more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for ZESPRI SunGold Kiwifruit vs Valencia Oranges:

• Raw ZESPRI SunGold Kiwifruit has 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese and 1.4 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Calcium and 1.3 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw ZESPRI SunGold Kiwifruit has 2.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Fiber and 1.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.