Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Oranges

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Oranges

91%

5 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Oranges

3.08%89.3kcal

Energy

2.3%66.6kcal

89.3 kcalvs66.6 kcal

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

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0.41%0.4g

Fat

0.18%0.17g

0.4 gvs0.17 g

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

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0.29%0.092g

Saturated Fat

0.066%0.021g

0.092 gvs0.021 g

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

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3.8%0.061g

Omega 3

0.62%0.01g

0.061 gvs0.01 g

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

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0.5%0.085g

Omega 6

0.15%0.026g

0.085 gvs0.026 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%16.7g

22.4 gvs16.7 g

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

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24%17.4g

Sugars

18.3%13.3g

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

17.4 gvs13.3 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

8.95%3.4g

2 gvs3.4 g

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

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2.6%1.45g

Protein

2.38%1.33g

1.45 gvs1.33 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 Oranges

0.16%1.4μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

1.4 μgvs15.6 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

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.4 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

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

6.54%0.085mg

Pyridoxine

0.11 mgvs0.085 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

10.6%42.5μg

Folates and Folic Acid

44 μgvs42.5 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

83.8%75.4mg

Ascorbic acid

229 mgvs75.4 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

1.7%0.26mg

Tocopherols and Tocotrienols

2 mgvs0.26 mg

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

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7.2%8.65μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.65 μgvs0 μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs 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

7.1%0.064mg

0.21 mgvs0.064 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

1.77%0.14mg

0.3 mgvs0.14 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

1.54%0.035mg

0.068 mgvs0.035 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

2.83%20mg

35.4 mgvs20 mg

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

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13%447mg

Potassium

7.55%257mg

447 mgvs257 mg

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

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1.03%0.57μg

Selenium

1.3%0.71μg

0.57 μgvs0.71 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

0.9%0.099mg

0.11 mgvs0.099 mg

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

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3.16%117g

Water

3.32%123g

117 gvs123 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 Oranges:

Raw ZESPRI SunGold Kiwifruit has 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin B12, 3 times more Vitamin C, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 11 times more Vitamin A, more Vitamin B1 and 2.1 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Oranges have insufficient amounts of Vitamin D in 5 oz.

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

Raw ZESPRI SunGold Kiwifruit has 3.4 times more Copper, 2.1 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Oranges.
While Raw Oranges contain 2.4 times more Calcium than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Oranges have similar amounts of Magnesium and Water per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw ZESPRI SunGold Kiwifruit has 1.3 times more Energy, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Oranges.
While Raw Oranges contain 1.7 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Oranges have similar amounts of Protein per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw 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 calciumOrangesVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Valencia OrangesOrangesVS Valencia Oranges

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Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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