Comparing Nutrients in 5 ounces KiwanoVS Red Delicious Apples

Macros Ratio

Protein Fat Carbs

Kiwano

15%

23%

62%

Red Delicious Apples

95%

5 oz ▼

Macro Nutrients

Kiwanovs Red Delicious Apples

2.15%62.4kcal

Energy

2.9%83.6kcal

62.4 kcalvs83.6 kcal

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

Find Fruits rich in Energy

1.84%1.8g

Fat

0.29%0.28g

1.8 gvs0.28 g

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

Find Fruits rich in Fat

Saturated Fat

NA gvsNA g

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

Find Fruits rich in Saturated Fat

Omega 3

NA gvsNA g

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

Find Fruits rich in Omega 3

Omega 6

NA gvsNA g

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

Find Fruits rich in Omega 6

Cholesterol

NA mgvsNA mg

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

Find Fruits rich in Cholesterol

8.24%10.7g

Carbohydrate

15.3%20g

10.7 gvs20 g

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

Find Fruits rich in Carbohydrate

Sugars

20.5%15g

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

NA gvs15 g

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

Find Fruits rich in Sugars

Fructose

11.5%8.36g

≤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 gvs8.36 g

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

Find Fruits rich in Fructose

Glucose

%3.84g

NA gvs3.84 g

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

Find Fruits rich in Glucose

Sucrose

%2.64g

NA gvs2.64 g

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

Find Fruits rich in Sucrose

Fiber

8.58%3.26g

NA gvs3.26 g

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

Find Fruits rich in Fiber

4.5%2.52g

Protein

0.68%0.38g

2.52 gvs0.38 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Kiwanovs Red Delicious Apples

1.1%9.92μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

9.92 μgvs4.25 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

2.95%0.035mg

Vitamin B1

1.77%0.021mg

Thiamine

0.035 mgvs0.021 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

1.64%0.021mg

Vitamin B2

2.73%0.035mg

Riboflavin

0.021 mgvs0.035 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

5%0.8mg

Vitamin B3

0.66%0.11mg

Niacin, nicotinic acid, niacinamide

0.8 mgvs0.11 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.2%0.26mg

Vitamin B5

1.45%0.072mg

Pantothenic acid

0.26 mgvs0.072 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.87%0.089mg

Vitamin B6

3.7%0.048mg

Pyridoxine

0.089 mgvs0.048 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

1.06%4.25μg

Vitamin B9

1.06%4.25μg

Folates and Folic Acid

4.25 μgvs4.25 μg

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

Find Fruits rich in Vitamin B9

Vitamin B12

Cobalamin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

8.35%7.5mg

Vitamin C

Ascorbic acid

7.5 mgvsNA mg

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

Find Fruits rich in Vitamin C

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

2.27%0.34mg

Tocopherols and Tocotrienols

NA mgvs0.34 mg

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

Find Fruits rich in Vitamin E

Vitamin K

3.07%3.7μg

Phytomenadione or phylloquinone

NA μgvs3.7 μg

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

Find Fruits rich in Vitamin K

Minerals

Kiwanovs Red Delicious Apples

1.84%18.4mg

Calcium

0.85%8.5mg

18.4 mgvs8.5 mg

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

Find Fruits rich in Calcium

3.15%0.028mg

Copper

4.25%0.038mg

0.028 mgvs0.038 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

20%1.6mg

Iron

1.95%0.16mg

1.6 mgvs0.16 mg

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

Find Fruits rich in Iron

13.5%56.7mg

Magnesium

1.7%7.1mg

56.7 mgvs7.1 mg

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

Find Fruits rich in Magnesium

2.4%0.055mg

Manganese

2.1%0.048mg

0.055 mgvs0.048 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

7.5%52.4mg

Phosphorus

2.43%17mg

52.4 mgvs17 mg

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

Find Fruits rich in Phosphorus

5.13%174mg

Potassium

4.34%147mg

174 mgvs147 mg

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

Find Fruits rich in Potassium

Selenium

0%0μg

NA μgvs0 μg

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

Find Fruits rich in Selenium

0.19%2.83mg

Sodium

0.094%1.4mg

2.83 mgvs1.4 mg

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

Find Fruits rich in Sodium

6.2%0.68mg

Zinc

0.52%0.057mg

0.68 mgvs0.057 mg

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

Find Fruits rich in Zinc

3.4%126g

Water

3.27%121g

126 gvs121 g

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

Find Fruits rich in Water

Lets compare vitamin content per 5 ounces of Kiwano vs Red Delicious Apples:

Horned melon has 1.7 times more Vitamin B1, 7.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Red Delicious Apples with skin .
While Raw Red Delicious Apples with skin contain 1.7 times more Vitamin B2 than Horned melon.
Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin B9 in 5 oz.

Comparing minerals per 5 ounces for Kiwano vs Red Delicious Apples:

Horned melon has 2.2 times more Calcium, 10.3 times more Iron, 8 times more Magnesium, 3.1 times more Phosphorus and 12 times more Zinc than Raw Red Delicious Apples with skin .
While Raw Red Delicious Apples with skin contain 1.4 times more Copper than Horned melon.
Both Horned melon and Raw Red Delicious Apples with skin have similar amounts of Manganese, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Horned melon has 6.3 times more Fat and 6.6 times more Protein than Raw Red Delicious Apples with skin .
While Raw Red Delicious Apples with skin contain 1.3 times more Energy and 1.9 times more Carbohydrate than Horned melon.
Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces KiwanoVS Red Delicious Apples

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: