Comparing Nutrients in 7 ounces Oranges with Peel VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Kiwano	15%	23%	62%

Macro Nutrients

	Oranges with Peel	Kiwano	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Kiwano	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	11.7% 10.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Kiwano	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Kiwano per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10 times more Vitamin B9 and 13.4 times more Vitamin C than Kiwano.
• Both Oranges with Peel and Kiwano provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Horned melon have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Kiwano:

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 2.9 times more Copper and 1.6 times more Potassium than Kiwano.
• While 7 oz of Horned melon contain 1.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Phosphorus and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Kiwano contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Kiwano lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Energy and 2.1 times more Carbohydrate than Kiwano.
• While 7 oz of Horned melon contain 1.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Kiwano provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Kiwano

What are the health benefits of Oranges with Peel compared to Kiwano?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can help support immune function, digestion, and skin health. Kiwano, on the other hand, is rich in vitamin C, vitamin A, and potassium, which can also support immune function 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 Oranges with Peel or Kiwano?

Both oranges with peel and kiwano are healthy options for weight loss due to their high fiber content and low calorie count. Oranges with peel are a great source of vitamin C and antioxidants, while kiwano is rich in vitamins A and C. Including these fruits in your diet can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss. However, it's important to remember that weight loss is ultimately achieved through a combination of a balanced diet and regular physical activity.

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

Both oranges with peel and kiwano are nutritious options for supporting muscle growth while training consistently. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. The peel of oranges also contains additional nutrients and fiber that can support overall health and digestion. On the other hand, kiwano, also known as horned melon, is a good source of vitamin C, potassium, and antioxidants, which can help reduce muscle inflammation and support recovery after workouts. In conclusion, incorporating a variety of fruits, including oranges with peel and kiwano, into your diet can provide a range of nutrients that support muscle growth and overall health. Remember to also include a balanced diet with adequate protein, healthy fats, and carbohydrates to fuel your workouts and promote muscle development.

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

Oranges have a lower environmental impact compared to Kiwano due to their lower water usage, energy consumption, and carbon emissions during production. Additionally, oranges are typically grown in more sustainable and environmentally friendly ways compared to Kiwano, which is a more exotic fruit with a higher carbon footprint due to transportation and cultivation practices.