Comparing Nutrients in 500 calories KiwanoVS Red Delicious Apples

Weight per 500 calories

Kiwano

1136g

Red Delicious Apples

848g

Raw Red Delicious Apples with skin have 1.3 times more energy per unit of mass than Horned melon, which is low in comparison to other foods. Kiwano having low energy density.

Which food has more nutrients per 500 calories - Kiwano or Red Delicious Apples?

Macros Ratio

Protein Fat Carbs

Kiwano

15%

23%

62%

Red Delicious Apples

95%

500 kcal ▼

Macro Nutrients

Kiwanovs Red Delicious Apples

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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14.8%14.3g

Fat

1.75%1.7g

14.3 gvs1.7 g

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

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Saturated Fat

NA gvsNA g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA gvsNA g

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

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Cholesterol

NA mgvsNA mg

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

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66%86g

Carbohydrate

92%119g

86 gvs119 g

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

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Sugars

123%89g

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

NA gvs89 g

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

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Fructose

69%50g

≤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]

NA gvs50 g

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

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Glucose

%23g

NA gvs23 g

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

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Sucrose

%15.8g

NA gvs15.8 g

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

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Fiber

51.3%19.5g

NA gvs19.5 g

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

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36%20.2g

Protein

4.1%2.3g

20.2 gvs2.3 g

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

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Vitamins

Kiwanovs Red Delicious Apples

8.84%79.5μg

Vitamin A

2.82%25.4μg

RAE, retinol activity equivalents

79.5 μgvs25.4 μg

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

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23.7%0.28mg

Vitamin B1

10.6%0.13mg

Thiamine

0.28 mgvs0.13 mg

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

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13%0.17mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.17 mgvs0.21 mg

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

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40%6.42mg

Vitamin B3

3.97%0.64mg

Niacin, nicotinic acid, niacinamide

6.42 mgvs0.64 mg

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

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41.6%2.08mg

Vitamin B5

8.64%0.43mg

Pantothenic acid

2.08 mgvs0.43 mg

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

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55%0.72mg

Vitamin B6

22%0.29mg

Pyridoxine

0.72 mgvs0.29 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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8.52%34μg

Vitamin B9

6.36%25.4μg

Folates and Folic Acid

34 μgvs25.4 μg

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

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Vitamin B12

Cobalamin

NA μgvsNA μg

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

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67%60.2mg

Vitamin C

Ascorbic acid

60.2 mgvsNA mg

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

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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Vitamin E

13.6%2.03mg

Tocopherols and Tocotrienols

NA mgvs2.03 mg

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

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Vitamin K

18.4%22μg

Phytomenadione or phylloquinone

NA μgvs22 μg

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

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Minerals

Kiwanovs Red Delicious Apples

14.8%148mg

Calcium

5.1%51mg

148 mgvs51 mg

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

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25.3%0.23mg

Copper

25.4%0.23mg

0.23 mgvs0.23 mg

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

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Fluoride

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

NA μgvsNA μg

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

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161%13mg

Iron

11.7%0.93mg

13 mgvs0.93 mg

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

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108%455mg

Magnesium

10%42.4mg

455 mgvs42.4 mg

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

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19.3%0.44mg

Manganese

12.5%0.29mg

0.44 mgvs0.29 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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60%420mg

Phosphorus

14.5%102mg

420 mgvs102 mg

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

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41%1398mg

Potassium

26%881mg

1398 mgvs881 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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1.5%22.7mg

Sodium

0.56%8.47mg

22.7 mgvs8.47 mg

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

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49.6%5.45mg

Zinc

3.1%0.34mg

5.45 mgvs0.34 mg

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

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27.3%1011g

Water

19.5%723g

1011 gvs723 g

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

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Lets compare vitamin content per 500 calories of Kiwano vs Red Delicious Apples:

Horned melon has 3.1 times more Vitamin A, 2.2 times more Vitamin B1, 10.1 times more Vitamin B3, 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Red Delicious Apples with skin .
Both Horned melon and Raw Red Delicious Apples with skin have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Kiwano vs Red Delicious Apples:

Horned melon has 2.9 times more Calcium, 13.8 times more Iron, 10.7 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Potassium, 16.1 times more Zinc and 1.4 times more Water than Raw Red Delicious Apples with skin .
Both Horned melon and Raw Red Delicious Apples with skin have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Horned melon has 8.4 times more Fat and 8.8 times more Protein than Raw Red Delicious Apples with skin .
While Raw Red Delicious Apples with skin contain 1.4 times more Carbohydrate than Horned melon.
Both Horned melon and Raw Red Delicious Apples with skin have similar amounts of Energy per 500 kcal.
Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

KiwanoVS Orange Pineapple Juice BlendRed Delicious ApplesVS Orange Pineapple Juice BlendKiwanoVS Golden Delicious ApplesRed Delicious ApplesVS Golden Delicious Apples

Compare Foods

Comparing Nutrients in 500 calories KiwanoVS Red Delicious Apples

Weight per 500 calories

Which food has more nutrients per 500 calories - Kiwano or Red Delicious Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: