Comparing Nutrients in 5 ounces Oranges with Peel VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Oranges with Peel	Green Kiwifruit	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	146% 131mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Kiwifruit	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Green Kiwifruit:

• 5 ounces of Oranges with Peel have 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 1.3 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Green Kiwifruit provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Green Kiwifruit:

• 5 ounces of Oranges with Peel have 2.1 times more Calcium and 2.6 times more Iron than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 2.3 times more Copper, 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Green Kiwifruit contain similar levels of Magnesium and Water per five ounces.
• Both Raw Oranges with Peel as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Fiber than Green Kiwifruit.
• While 5 oz of Raw Green Kiwifruit contain 2.6 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Kiwifruit offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in five ounces.