Comparing Nutrients in 14 ounces Green Kiwifruit VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.35% 242kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	22% 28.5g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	7.6% 5.5g	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	24% 17.3g	4.05% 2.94g	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	% 16.3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.32g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	61% 0.79mg	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	25% 99μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	409% 368mg	286% 258mg	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	38.6% 5.8mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	15.4% 1.23mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	33.5% 0.77mg	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	19.3% 135mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Boiled Broccoli:

• Raw Green Kiwifruit has 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.5 times more Vitamin K than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Raw Green Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Boiled Broccoli:

• Raw Green Kiwifruit has 2.1 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 8 times more Selenium, 13.7 times more Sodium and 3.2 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 1.7 times more Energy, 4.8 times more Omega 6, 2 times more Carbohydrate, 6.5 times more Sugars and 5.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 2.1 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Green Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.