Comparing Nutrients in 7 ounces Green Kiwifruit VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Green Kiwifruit	Chilled Orange Juice	Recommended Dietary Allowance
Energy	4.17% 121kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	17.6% 23g	130g per day for Men 19-50 years
Sugars	24.6% 18g	22.7% 16.5g	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	12% 8.63g	6.1% 4.43g	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	% 8.16g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 7.96g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11.6% 0.15mg	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	12.4% 49.6μg	9.43% 37.7μg	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	204% 184mg	74% 66.7mg	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	19.3% 2.9mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.26% 0.083mg	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	7.7% 0.62mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	2% 0.046mg	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	9.64% 67.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Kiwifruit versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Kiwifruit vs Chilled Orange Juice:

• 7 ounces of Green Kiwifruit have 1.2 times more Vitamin B3, 1.3 times more Vitamin B9, 2.8 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.7 times more Vitamin B1 and 1.6 times more Vitamin B2 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Chilled Orange Juice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Chilled Orange Juice:

• 7 ounces of Green Kiwifruit have 3.1 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus and 1.8 times more Potassium than Chilled Orange Juice.
• Both Green Kiwifruit and Chilled Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Green Kiwifruit as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 1.2 times more Energy, 6 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fructose, 10 times more Fiber and 1.7 times more Protein than Chilled Orange Juice.
• Both Green Kiwifruit and Chilled Orange Juice offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Green Kiwifruit as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in seven ounces.