Comparing Nutrients in 100 calories KiwanoVS Red Delicious Apples

Weight per 100 calories

Kiwano

227g

Red Delicious Apples

170g

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 100 calories - Kiwano or Red Delicious Apples?

Macros Ratio

Protein Fat Carbs

Kiwano

15%

23%

62%

Red Delicious Apples

95%

100 kcal ▼

Macro Nutrients

Kiwanovs Red Delicious Apples

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.95%2.86g

Fat

0.35%0.34g

2.86 gvs0.34 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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13.2%17g

Carbohydrate

18.3%24g

17 gvs24 g

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

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Sugars

24.5%17.8g

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

NA gvs17.8 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%4.6g

NA gvs4.6 g

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

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Sucrose

%3.15g

NA gvs3.15 g

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

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Fiber

10.3%3.9g

NA gvs3.9 g

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

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7.22%4.05g

Protein

0.82%0.46g

4.05 gvs0.46 g

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

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Vitamins

Kiwanovs Red Delicious Apples

1.77%16μg

Vitamin A

0.56%5.1μg

RAE, retinol activity equivalents

16 μgvs5.1 μg

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

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4.73%0.057mg

Vitamin B1

2.1%0.025mg

Thiamine

0.057 mgvs0.025 mg

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

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2.62%0.034mg

Vitamin B2

3.26%0.042mg

Riboflavin

0.034 mgvs0.042 mg

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

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8.03%1.3mg

Vitamin B3

0.79%0.13mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.13 mg

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

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8.3%0.42mg

Vitamin B5

1.73%0.086mg

Pantothenic acid

0.42 mgvs0.086 mg

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

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11%0.14mg

Vitamin B6

4.43%0.058mg

Pyridoxine

0.14 mgvs0.058 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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1.7%6.8μg

Vitamin B9

1.27%5.1μg

Folates and Folic Acid

6.8 μgvs5.1 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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13.4%12mg

Vitamin C

Ascorbic acid

12 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

2.7%0.41mg

Tocopherols and Tocotrienols

NA mgvs0.41 mg

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

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Vitamin K

3.67%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Kiwanovs Red Delicious Apples

2.95%29.5mg

Calcium

1%10mg

29.5 mgvs10 mg

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

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5.05%0.045mg

Copper

5.1%0.046mg

0.045 mgvs0.046 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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32%2.57mg

Iron

2.33%0.19mg

2.57 mgvs0.19 mg

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

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21.6%91mg

Magnesium

2%8.47mg

91 mgvs8.47 mg

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

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3.85%0.089mg

Manganese

2.5%0.058mg

0.089 mgvs0.058 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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12%84mg

Phosphorus

2.9%20.3mg

84 mgvs20.3 mg

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

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8.22%280mg

Potassium

5.2%176mg

280 mgvs176 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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0.3%4.55mg

Sodium

0.11%1.7mg

4.55 mgvs1.7 mg

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

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9.9%1.1mg

Zinc

0.62%0.068mg

1.1 mgvs0.068 mg

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

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5.46%202g

Water

3.9%145g

202 gvs145 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Horned melon as well as Raw Red Delicious Apples with skin have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories KiwanoVS Red Delicious Apples

Weight per 100 calories

Which food has more nutrients per 100 calories - Kiwano or Red Delicious Apples?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: