Comparing Nutrients in 7 ounces Kiwano VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Gala Apples	2%	2%	96%

Macro Nutrients

	Kiwano	Gala Apples	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	16.2% 11.8g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Gala Apples	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	0.93% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.48% 0.097mg	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	1.5% 5.95μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Gala Apples	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	4.63% 0.042mg	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	28% 2.24mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	3.2% 0.073mg	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	10.5% 73.4mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Gala Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Kiwano versus 7 oz of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kiwano vs Gala Apples:

• 7 ounces of Kiwano have 1.5 times more Vitamin B1, 7.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Gala Apples.
• While 7 oz of Raw Gala Apples with skin contain 1.9 times more Vitamin B2 than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2
• 7 ounces of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Horned melon as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A and Vitamin B9 in seven ounces.

Comparing minerals per 7 ounces for Kiwano vs Gala Apples:

• 7 ounces of Kiwano have 9.4 times more Iron, 8 times more Magnesium, 3.4 times more Phosphorus and 9.6 times more Zinc than Gala Apples.
• Both Kiwano and Gala Apples contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Gala Apples lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Horned melon as well as Raw Gala Apples with skin lack sufficient amounts of Calcium and Manganese in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kiwano have 7.1 times more Protein than Gala Apples.
• While 7 oz of Raw Gala Apples with skin contain 1.8 times more Carbohydrate than Horned melon.
• 7 ounces of Gala Apples provide inadequate amounts of Protein
• Both Horned melon as well as Raw Gala Apples with skin provide inadequate amounts of Energy in seven ounces.