Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	24% 31.3g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	16% 11.5g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.42g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	15.4% 61.5μg	15% 59.5μg	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	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	7.1% 49.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of ZESPRI SunGold 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 ZESPRI SunGold Kiwifruit vs Oranges with Peel :

• 7 ounces of ZESPRI SunGold Kiwifruit have 1.5 times more Vitamin B2, more Vitamin B12 and 2.3 times more Vitamin C than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin B1, 2.2 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of ZESPRI SunGold Kiwifruit have 2.6 times more Copper and 1.6 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.1 times more Calcium and 3.8 times more Iron than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Oranges with Peel contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium
• Both Raw ZESPRI SunGold 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 ZESPRI SunGold Kiwifruit have 2.7 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.2 times more Fiber and 1.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.