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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	356% 320mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.42% 164g	3700g per day for Men 19-50 years

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

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

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

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

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

Frequently Asked Questions about Oranges with Peel VS ZESPRI SunGold Kiwifruit

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. On the other hand, ZESPRI SunGold Kiwifruit is also rich in vitamin C, fiber, and antioxidants, particularly vitamin E and potassium. Both fruits offer health benefits, so including a variety of fruits in your diet is ideal for overall health and nutrition.

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

Both oranges with peel and ZESPRI SunGold Kiwifruit are nutritious options for weight loss due to their high fiber content and low calorie count. The fiber in these fruits can help you feel full and satisfied, potentially reducing overall calorie intake. However, weight loss ultimately depends on a combination of factors including overall diet quality, portion sizes, physical activity, and individual metabolism. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods, can support your weight loss goals.

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

Both oranges with peel and ZESPRI SunGold Kiwifruit are great options 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 an excellent source of potassium, which is essential for muscle function and hydration. Therefore, incorporating more ZESPRI SunGold Kiwifruit into your diet may be beneficial for muscle growth while training consistently.

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

Both oranges and ZESPRI SunGold kiwifruit have a relatively low environmental impact compared to many other fruits. Oranges are typically grown in warmer climates and require a significant amount of water for cultivation. On the other hand, ZESPRI SunGold kiwifruit is known for being a more sustainable fruit due to its lower water and land requirements. Additionally, kiwifruit trees can help sequester carbon dioxide from the atmosphere. Overall, choosing either oranges or ZESPRI SunGold kiwifruit can be a good environmental choice.