Comparing Nutrients in 7 ounces Kiwano VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.41% 0.4g	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	21.5% 28g	130g per day for Men 19-50 years
Sugars	NA	28.7% 20.8g	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% 11.7g	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	% 5.38g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	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	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.8% 0.05mg	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	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.2% 0.067mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Red Delicious Apples	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	5.95% 0.054mg	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	2.73% 0.22mg	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	2.93% 0.067mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	6.07% 206mg	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	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.58% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Red Delicious Apples per 7 oz

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

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

• 7 ounces of Kiwano have 1.7 times more Vitamin B1, 7.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Red Delicious Apples.
• 7 ounces of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9 in seven ounces.

Comparing minerals per 7 ounces for Kiwano vs Red Delicious Apples:

• 7 ounces of Kiwano have 10.3 times more Iron, 8 times more Magnesium, 3.1 times more Phosphorus and 12 times more Zinc than Red Delicious Apples.
• While 7 oz of Raw Red Delicious Apples with skin contain 1.4 times more Copper than Horned melon.
• Both Kiwano and Red Delicious Apples contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Horned melon as well as Raw Red Delicious 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 6.6 times more Protein than Red Delicious Apples.
• While 7 oz of Raw Red Delicious Apples with skin contain 1.3 times more Energy and 1.9 times more Carbohydrate than Horned melon.
• 7 ounces of Kiwano provide inadequate amounts of Energy
• 7 ounces of Red Delicious Apples provide inadequate amounts of Protein