Comparing Nutrients in 7 ounces Green Kiwifruit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	4.17% 121kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.51% 0.087g	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% 23.6g	130g per day for Men 19-50 years
Sugars	24.6% 18g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	204% 184mg	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Valencia 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	8.16% 0.073mg	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	2.23% 0.18mg	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% 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% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has 1.2 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 3.5 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Kiwifruit has 1.2 times more Energy, 2.6 times more Omega 3, 5.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.