Comparing Nutrients in 14 ounces ZESPRI SunGold KiwifruitVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Valencia Oranges

8.62%250kcal

Energy

6.7%194kcal

250 kcalvs194 kcal

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

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1.15%1.1g

Fat

1.23%1.2g

1.1 gvs1.2 g

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

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0.81%0.26g

Saturated Fat

0.43%0.14g

0.26 gvs0.14 g

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

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10.7%0.17g

Omega 3

3.97%0.064g

0.17 gvs0.064 g

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

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1.4%0.24g

Omega 6

1.03%0.17g

0.24 gvs0.17 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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48.2%62.7g

Carbohydrate

36.3%47g

62.7 gvs47 g

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

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67.3%49g

Sugars

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

49 gvsNA g

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

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31.8%23g

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]

23 gvsNA g

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

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%21g

Glucose

21 gvsNA g

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

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%4.84g

Sucrose

4.84 gvsNA g

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

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14.6%5.56g

Fiber

26%9.92g

5.56 gvs9.92 g

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

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7.23%4.05g

Protein

7.37%4.13g

4.05 gvs4.13 g

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

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Vitamins

ZESPRI SunGold Kiwifruitvs Valencia Oranges

0.44%3.97μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

3.97 μgvs47.6 μg

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

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0%0mg

Vitamin B1

28.8%0.35mg

Thiamine

0 mgvs0.35 mg

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

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22.6%0.29mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.29 mgvs0.16 mg

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

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5.73%0.92mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

0.92 mgvs1.1 mg

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

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9.53%0.48mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.48 mgvs0.99 mg

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

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24%0.31mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.31 mgvs0.25 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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30.8%123μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

123 μgvs155 μg

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

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13.2%0.32μg

Vitamin B12

0%0μg

Cobalamin

0.32 μgvs0 μg

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

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711%640mg

Vitamin C

214%192mg

Ascorbic acid

640 mgvs192 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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37%5.56mg

Vitamin E

Tocopherols and Tocotrienols

5.56 mgvsNA mg

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

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20%24.2μg

Vitamin K

Phytomenadione or phylloquinone

24.2 μgvsNA μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs Valencia Oranges

6.75%67.5mg

Calcium

16%159mg

67.5 mgvs159 mg

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

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66.6%0.6mg

Copper

16.3%0.15mg

0.6 mgvs0.15 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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10.4%0.83mg

Iron

4.47%0.36mg

0.83 mgvs0.36 mg

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

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11.3%47.6mg

Magnesium

9.45%39.7mg

47.6 mgvs39.7 mg

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

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8.3%0.19mg

Manganese

3.97%0.091mg

0.19 mgvs0.091 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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14%99mg

Phosphorus

9.64%67.5mg

99 mgvs67.5 mg

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

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36.8%1250mg

Potassium

21%710mg

1250 mgvs710 mg

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

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2.9%1.6μg

Selenium

1.6 μgvsNA μg

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

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0.79%12mg

Sodium

0%0mg

12 mgvs0 mg

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

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2.9%0.32mg

Zinc

2.16%0.24mg

0.32 mgvs0.24 mg

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

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8.84%327g

Water

9.26%343g

327 gvs343 g

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

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Lets compare vitamin content per 14 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 14 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 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 14 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 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 14 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 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 14 ounces ZESPRI SunGold KiwifruitVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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