Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Valencia Oranges

3.08%89.3kcal

Energy

2.4%69.5kcal

89.3 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g

Fat

0.44%0.43g

0.4 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.092g

Saturated Fat

0.16%0.05g

0.092 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.8%0.061g

Omega 3

1.4%0.023g

0.061 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

0.37%0.062g

0.085 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.2%22.4g

Carbohydrate

13%17g

22.4 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.3%8.22g

Fructose

≤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]

8.22 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.5g

Glucose

7.5 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.73g

Sucrose

1.73 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.22%2g

Fiber

9.33%3.54g

2 gvs3.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.6%1.45g

Protein

2.63%1.47g

1.45 gvs1.47 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

ZESPRI SunGold Kiwifruitvs Valencia Oranges

0.16%1.4μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

1.4 μgvs17 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

10.3%0.12mg

Thiamine

0 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.07%0.1mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.1 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.05%0.33mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.39 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.4%0.17mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.17 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.6%0.11mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.11 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

44 μgvs55.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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4.72%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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254%229mg

Vitamin C

76.4%68.7mg

Ascorbic acid

229 mgvs68.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.2%2mg

Vitamin E

Tocopherols and Tocotrienols

2 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.2%8.65μg

Vitamin K

Phytomenadione or phylloquinone

8.65 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

ZESPRI SunGold Kiwifruitvs Valencia Oranges

2.4%24mg

Calcium

5.67%56.7mg

24 mgvs56.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.8%0.21mg

Copper

5.83%0.052mg

0.21 mgvs0.052 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.72%0.3mg

Iron

1.6%0.13mg

0.3 mgvs0.13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.05%17mg

Magnesium

3.37%14mg

17 mgvs14 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.96%0.068mg

Manganese

1.4%0.033mg

0.068 mgvs0.033 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.06%35.4mg

Phosphorus

3.44%24mg

35.4 mgvs24 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%447mg

Potassium

7.46%254mg

447 mgvs254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg

Selenium

0.57 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.25mg

Sodium

0%0mg

4.25 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.03%0.11mg

Zinc

0.77%0.085mg

0.11 mgvs0.085 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.16%117g

Water

3.3%122g

117 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of ZESPRI SunGold Kiwifruit vs Valencia Oranges:

Raw ZESPRI SunGold Kiwifruit has 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12 and 3.3 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 12 times more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Vitamin B3 per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for ZESPRI SunGold Kiwifruit vs Valencia Oranges:

Raw ZESPRI SunGold Kiwifruit has 4.1 times more Copper, 2.3 times more Iron, 2.1 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Calcium than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw ZESPRI SunGold Kiwifruit has 1.3 times more Energy, 2.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

ZESPRI SunGold KiwifruitVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumValencia OrangesVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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