Comparing Nutrients in 100 grams Green Kiwifruit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	9.15% 12g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	6% 4.35g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	4.85% 0.063mg	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	6.25% 25μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 93mg	54% 48.5mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	4.1% 0.037mg	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	3.88% 0.31mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	1% 0.023mg	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	4.86% 34mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.25% 83g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 1.2 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Green Kiwifruit vs Valencia Oranges:

• Raw Green Kiwifruit has 3.5 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Kiwifruit has 1.2 times more Energy, 2.6 times more Omega 3, 5.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Green Kiwifruit and Raw Valencia Oranges have similar amounts of Fiber and Protein per 100 g.
• Both Raw Green Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.