Comparing Nutrients in 1 kilogram Green Kiwifruit VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21% 610kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	47.6% 62g	130g per day for Men 19-50 years
Sugars	124% 90g	48.6% 35.2g	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	60% 43.5g	26% 19g	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	% 41g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.2g	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	13% 0.17mg	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	62.5% 250μg	12.5% 50μg	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	1030% 927mg	87.8% 79mg	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	97% 14.6mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	38.8% 3.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	25.7% 0.59mg	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	48.6% 340mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.5% 831g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Kiwifruit versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Green Kiwifruit vs Stewed Canned Tomatoes:

• 1 kilogram of Green Kiwifruit has 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 5 times more Vitamin B9, 11.7 times more Vitamin C, 1.8 times more Vitamin E and 16.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Green Kiwifruit.
• 1 kilogram of Green Kiwifruit have insufficient amounts of Vitamin B2
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Kiwifruit vs Stewed Canned Tomatoes:

• 1 kilogram of Green Kiwifruit has 1.4 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.3 times more Iron and 73.7 times more Sodium than Raw Green Kiwifruit.
• Both Green Kiwifruit and Stewed Canned Tomatoes contain similar levels of Calcium, Copper and Water per one kilogram.
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Kiwifruit has 2.3 times more Energy, 14 times more Omega 3, 2.4 times more Carbohydrate, 2.6 times more Sugars, 2.3 times more Fructose, 3 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.