Comparing Nutrients in 100 calories ZESPRI SunGold Kiwifruit VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 100 calories

• ZESPRI SunGold Kiwifruit: 159g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 222g

ZESPRI SunGold Kiwifruit has 1.4 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has low energy density when compared to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 100 calories - ZESPRI SunGold Kiwifruit or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.27% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	4.27% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	27% 19.5g	30% 21.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	12.7% 9.2g	17.5% 12.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 8.4g	% 8.9g	g per day for Men 19-50 years
Sucrose	% 1.94g	% 0.22g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	0.58% 0.22g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.04% 0.12mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.65% 0.13mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49.2μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	77.8% 70mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	0.15% 0.022mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.07% 9.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.22% 42.2mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	3.95% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.17% 0.33mg	2.22% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	6.47% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	2.54% 17.8mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	1.15% 0.13mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	3.54% 131g	5.32% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of ZESPRI SunGold Kiwifruit vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw ZESPRI SunGold Kiwifruit has 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, 100 times more Vitamin E and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for ZESPRI SunGold Kiwifruit vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw ZESPRI SunGold Kiwifruit has 6.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 2.9 times more Selenium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.6 times more Calcium, 2 times more Manganese and 1.5 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw ZESPRI SunGold Kiwifruit has more Omega 3, 10 times more Fiber and 2.7 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.4 times more Fructose than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.