Comparing Nutrients in 7 ounces Green Kiwifruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Energy	4.17% 121kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Green Kiwifruit have 1.3 times more Vitamin C than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Oranges with Peel :

• 7 ounces of Green Kiwifruit have 2.3 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.1 times more Calcium and 2.6 times more Iron than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel contain similar levels of Water per seven ounces.
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2.6 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Fiber than Raw Green Kiwifruit.
• Both Green Kiwifruit and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Oranges with Peel

What are the health benefits of Green Kiwifruit compared to Oranges with Peel ?

Green kiwifruit is a great source of vitamin C, vitamin K, fiber, and antioxidants. Oranges with peel also provide vitamin C and fiber, but kiwifruit has higher levels of vitamin K and antioxidants. Both fruits are nutritious choices, but kiwifruit may offer slightly more health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Green Kiwifruit or Oranges with Peel ?

Both green kiwifruit and oranges with peel are healthy options for weight loss due to their high fiber content and low calorie density. However, green kiwifruit has slightly fewer calories and more fiber than oranges with peel, making it a slightly better choice for weight loss. Additionally, kiwifruit is a good source of vitamin C, which can support weight loss by boosting metabolism and aiding in fat oxidation. Incorporating both fruits into a balanced diet can help support weight loss efforts.

Should I eat more Green Kiwifruit or more Oranges with Peel to gain more muscles while training consistently?

Both green kiwifruit and oranges with peel are nutritious options for supporting muscle growth while training consistently. Green kiwifruit is high in vitamin C, which is important for collagen synthesis and muscle repair. Oranges with peel are a good source of fiber, which can aid in digestion and nutrient absorption for muscle recovery. Ultimately, it is important to consume a variety of fruits and vegetables to ensure you are getting a wide range of nutrients to support muscle growth and overall health.

What is the environmental impact of producing Green Kiwifruit compared to Oranges with Peel ?

The environmental impact of producing green kiwifruit is generally lower compared to oranges with peel. Kiwifruit requires less water and land to grow, and they have a smaller carbon footprint due to their lower transportation costs. Additionally, kiwifruit trees are known to be more efficient in capturing carbon dioxide from the atmosphere compared to orange trees. Overall, choosing green kiwifruit over oranges with peel can help reduce environmental impact.