Comparing Nutrients in 7 ounces Florida Oranges VS ZESPRI SunGold Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	24% 31.3g	130g per day for Men 19-50 years
Sugars	25% 18g	33.7% 24.4g	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	16% 11.5g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.42g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	356% 320mg	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	2.4% 0.36mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	4.14% 0.095mg	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	3.4% 24mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	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	4.67% 173g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS ZESPRI SunGold Kiwifruit per 7 oz

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

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

• 7 ounces of Florida Oranges have more Vitamin B1, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin C, 7.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Florida Oranges as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 2.5 times more Calcium than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 3.9 times more Copper, 2.3 times more Iron, 2 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and ZESPRI SunGold Kiwifruit contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw ZESPRI SunGold Kiwifruit lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.7 times more Fiber than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 1.4 times more Energy, 3.9 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Sugars than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Florida Oranges as well as Raw ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS ZESPRI SunGold Kiwifruit

What are the health benefits of Florida Oranges compared to ZESPRI SunGold Kiwifruit?

Both Florida oranges and ZESPRI SunGold kiwifruit are excellent sources of vitamin C, fiber, and antioxidants. Oranges are known for their high vitamin C content, which supports immune function and skin health. Kiwifruit, on the other hand, is also rich in vitamin C and contains digestive enzymes that can aid in digestion. Both fruits offer unique health benefits and can be included in a balanced vegan diet to promote overall health and well-being.

Can I lose weight easier by eating more Florida Oranges or ZESPRI SunGold Kiwifruit?

Both Florida Oranges and ZESPRI SunGold Kiwifruit are nutritious options for weight loss due to their high fiber content and low calorie density. However, when it comes to weight loss, the key factor is creating a calorie deficit by consuming fewer calories than you burn. Therefore, it is important to focus on overall calorie intake and balance it with physical activity rather than relying solely on a specific fruit for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods, can support weight loss and overall health.

Should I eat more Florida Oranges or more ZESPRI SunGold Kiwifruit to gain more muscles while training consistently?

Both Florida Oranges and ZESPRI SunGold Kiwifruit are nutritious options for supporting muscle growth while training consistently. Florida Oranges are rich in vitamin C, which can help with collagen production for muscle repair and growth. ZESPRI SunGold Kiwifruit is high in vitamin C as well, and also contains vitamin K, which is important for bone health and muscle function. To support muscle growth, it's important to focus on a well-rounded diet that includes a variety of fruits and vegetables, along with adequate protein intake from plant-based sources such as legumes, nuts, seeds, and whole grains.

What is the environmental impact of producing Florida Oranges compared to ZESPRI SunGold Kiwifruit?

Both Florida Oranges and ZESPRI SunGold Kiwifruit have environmental impacts associated with their production. Oranges require a significant amount of water for cultivation, which can strain local water resources in areas like Florida. Additionally, the use of pesticides and fertilizers in orange orchards can contribute to water pollution and harm local ecosystems. On the other hand, ZESPRI SunGold Kiwifruit is typically grown in New Zealand, where the fruit can be produced with lower water usage compared to oranges. Kiwifruit also tends to have a smaller carbon footprint due to its lower transportation emissions when shipped internationally. Overall, choosing locally grown fruits and considering the environmental impact of production methods can help reduce the overall environmental footprint of your food choices.