Comparing Nutrients in 7 ounces Green Kiwifruit VS Oranges

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Oranges	Recommended Dietary Allowance
Energy	4.17% 121kcal	3.2% 93kcal	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	0.093% 0.03g	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	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	24.6% 18g	25.6% 18.6g	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	12% 8.63g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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	Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.92% 0.089mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	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	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Kiwifruit vs Oranges:

• Raw Green Kiwifruit has 1.2 times more Vitamin B3, 1.7 times more Vitamin C, 8.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Green Kiwifruit as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Kiwifruit vs Oranges:

• Raw Green Kiwifruit has 2.9 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Raw Oranges.
• Both Raw Green Kiwifruit and Raw Oranges have similar amounts of Calcium and Water per 7 oz.
• Both Raw Green Kiwifruit as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Kiwifruit has 1.3 times more Energy, 6 times more Omega 3, 13.7 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.2 times more Protein than Raw Oranges.
• Both Raw Green Kiwifruit and Raw Oranges have similar amounts of Sugars per 7 oz.
• Both Raw Green Kiwifruit as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.