Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Navel Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	24% 31.3g	19% 25g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	23.3% 17g	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	16% 11.5g	6.16% 4.47g	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	% 10.5g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 8.5g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12% 0.16mg	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	15.4% 61.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	356% 320mg	130% 117mg	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	18.5% 2.78mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Navel Oranges	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	5.2% 0.42mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	2.5% 0.058mg	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	7.1% 49.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of ZESPRI SunGold Kiwifruit vs Navel Oranges:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Vitamin B2, more Vitamin B12, 2.7 times more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for ZESPRI SunGold Kiwifruit vs Navel Oranges:

• Raw ZESPRI SunGold Kiwifruit has 3.9 times more Copper, 1.6 times more Iron, 1.7 times more Manganese and 1.9 times more Potassium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw ZESPRI SunGold Kiwifruit has 1.3 times more Energy, 4.8 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Navel Oranges have similar amounts of Protein per 7 oz.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.