Comparing Nutrients in 14 ounces Green Kiwifruit VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Energy	8.35% 242kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 14.2g	g per day for Men 19-50 years
Fiber	31.3% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has 1.3 times more Vitamin B9, 15.7 times more Vitamin C, 2.2 times more Vitamin E and 3.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 208.8 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Carrots:

• Raw Green Kiwifruit has 2.9 times more Copper and 1.4 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Manganese, 23 times more Sodium and 1.7 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Carrots have similar amounts of Calcium, Iron, Phosphorus, Potassium and Water per 14 oz.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 1.5 times more Energy, 21 times more Omega 3, 2.5 times more Omega 6, 1.5 times more Carbohydrate, 1.9 times more Sugars, 7.9 times more Fructose and 1.2 times more Protein than Raw Carrots.
• Both Raw Green Kiwifruit and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Green Kiwifruit as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.