Comparing Nutrients in 5 ounces Navel Oranges VS Green Kiwifruit

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	16% 20.8g	130g per day for Men 19-50 years
Sugars	16.6% 12g	17.6% 12.7g	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	4.4% 3.2g	8.5% 6.17g	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	% 2.8g	% 5.83g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.21g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.87% 0.089mg	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	12% 48μg	8.86% 35.4μg	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	93% 83.8mg	146% 131mg	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	1.4% 0.21mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Kiwifruit	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20.5% 0.18mg	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	2.3% 0.18mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	6.04% 0.14mg	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	4.66% 32.6mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Green Kiwifruit:

• 5 ounces of Navel Oranges have 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.6 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Green Kiwifruit:

• 5 ounces of Navel Oranges have 1.3 times more Calcium than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 3.3 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Green Kiwifruit contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Kiwifruit contain 4.7 times more Omega 3, 1.9 times more Fructose, 1.4 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Kiwifruit offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in five ounces.