Comparing Nutrients in 100 grams Valencia Oranges VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Kiwano	15%	23%	62%

Macro Nutrients

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	5.8% 7.56g	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	1.86% 1.04g	3.18% 1.78g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.66% 0.18mg	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	9.75% 39μg	0.75% 3μg	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	54% 48.5mg	5.9% 5.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Valencia Oranges	Kiwano	Recommended Dietary Allowance
Calcium	4% 40mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	2.22% 0.02mg	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	1.13% 0.09mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	1.7% 0.039mg	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	2.43% 17mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Kiwano per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Valencia Oranges have 3.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 13 times more Vitamin B9 and 9.2 times more Vitamin C than Kiwano.
• While 100 g of Horned melon contain 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Kiwano provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Valencia Oranges as well as Horned melon have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Kiwano:

• 100 grams of Valencia Oranges have 3.1 times more Calcium, 1.9 times more Copper and 1.5 times more Potassium than Kiwano.
• While 100 g of Horned melon contain 12.6 times more Iron, 4 times more Magnesium, 2.2 times more Phosphorus and 8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Kiwano contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 100 grams of Kiwano lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Horned melon lack sufficient amounts of Manganese in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.6 times more Carbohydrate than Kiwano.
• While 100 g of Horned melon contain 1.7 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Horned melon provide inadequate amounts of Energy in 100 grams.