Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	112% 145g	130g per day for Men 19-50 years
Sugars	170% 123g	25.5% 18.5g	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	80% 58g	0% 0g	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	% 52.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12g	% 18.5g	g per day for Men 19-50 years
Fiber	37% 14g	113% 43g	38g per day for Men 19-50 years
Protein	18.2% 10g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	57% 0.74mg	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	77.5% 310μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1792% 1613mg	13.3% 12mg	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	93% 14mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	150% 1.35mg	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	26.3% 2.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	73% 1.68mg	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	35.7% 250mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.3% 824g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Canned Kidney Beans:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Vitamin B2, more Vitamin B12, 134.4 times more Vitamin C, 70 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1 and 1.8 times more Vitamin B3 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Canned All Types Kidney Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Canned Kidney Beans:

• Raw ZESPRI SunGold Kiwifruit has 1.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 5.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Selenium, 98.7 times more Sodium and 5.8 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Canned All Types Kidney Beans have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 6.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Energy, 1.9 times more Omega 3, 3.1 times more Fiber and 5.1 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.