Comparing Nutrients in 7 ounces Navel Oranges VS ZESPRI SunGold Kiwifruit

Macros Ratio

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

Macro Nutrients

	Navel Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	24% 31.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.42g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.76% 0.24mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.42% 164g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Navel Oranges have more Vitamin B1, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 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.
• Both Navel Oranges and ZESPRI SunGold Kiwifruit provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel 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 Navel 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 Navel Oranges vs ZESPRI SunGold Kiwifruit:

• 7 ounces of Navel 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, 1.6 times more Iron, 1.7 times more Manganese and 1.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and ZESPRI SunGold Kiwifruit contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges have 1.6 times more Fiber than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 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.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Navel Oranges as well as Raw ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS ZESPRI SunGold Kiwifruit

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

Both Navel oranges and ZESPRI SunGold kiwifruit are excellent sources of vitamin C, which is important for immune function, skin health, and wound healing. Navel oranges are also rich in dietary fiber, which supports digestive health and can help with weight management. On the other hand, ZESPRI SunGold kiwifruit contains more vitamin E and vitamin K compared to Navel oranges, which are important for skin health and blood clotting, respectively. Both fruits are nutritious choices that can be part of a healthy vegan diet.

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

Both Navel Oranges and ZESPRI SunGold Kiwifruit are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is key to successful weight loss. Remember to focus on overall balanced nutrition and portion control for sustainable results.

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

Both Navel Oranges and ZESPRI SunGold Kiwifruit are excellent choices for supporting muscle growth due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, ZESPRI SunGold Kiwifruit is also a good source of vitamin K, which plays a role in bone health and muscle function. Therefore, incorporating both fruits into your diet can help support muscle growth while training consistently.

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

Both Navel Oranges and ZESPRI SunGold Kiwifruit have relatively low environmental impacts compared to other fruits. However, kiwifruit generally have a lower carbon footprint and water usage compared to oranges. Kiwifruit also have a longer shelf life, which can help reduce food waste. Overall, choosing either fruit can be a sustainable choice, but kiwifruit may have a slight edge in terms of environmental impact.