Comparing Nutrients in 7 ounces Valencia Oranges VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Kiwano	15%	23%	62%

Macro Nutrients

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.26% 0.36mg	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	19.3% 77.4μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	11.7% 10.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	4.4% 0.04mg	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	2.23% 0.18mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	3.36% 0.077mg	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	4.8% 33.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Kiwano per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 13 times more Vitamin B9 and 9.2 times more Vitamin C than Kiwano.
• While 7 oz of Horned melon contain 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Kiwano provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Valencia Oranges as well as Horned melon have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Kiwano:

• 7 ounces of Valencia Oranges have 3.1 times more Calcium, 1.9 times more Copper and 1.5 times more Potassium than Kiwano.
• While 7 oz of Horned melon contain 12.6 times more Iron, 4 times more Magnesium, 2.2 times more Phosphorus and 8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Kiwano contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Kiwano lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Horned melon lack sufficient amounts of Manganese in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.6 times more Carbohydrate than Kiwano.
• While 7 oz of Horned melon contain 1.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Horned melon provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Kiwano

What are the health benefits of Valencia Oranges compared to Kiwano?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Kiwano, on the other hand, is rich in vitamin C, vitamin A, and potassium, which can support eye health, skin health, and heart health. Both fruits offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Valencia Oranges or Kiwano?

Both Valencia oranges and Kiwano are healthy options for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion control in addition to incorporating these fruits into your diet. Additionally, incorporating a variety of fruits and vegetables into your diet can provide a range of nutrients and help support overall health and weight loss efforts.

Should I eat more Valencia Oranges or more Kiwano to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. While both Valencia oranges and Kiwano are nutritious options, neither are particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Kiwano?

Valencia oranges have a lower environmental impact compared to Kiwano fruit. Oranges are typically grown in orchards using less water and land compared to Kiwano, which requires more resources to cultivate. Additionally, Kiwano fruit is often imported from long distances, contributing to carbon emissions from transportation. Choosing locally grown Valencia oranges can help reduce the environmental footprint of your food choices.