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

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	175% 228g	130g per day for Men 19-50 years
Sugars	170% 123g	4.4% 3.2g	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	80% 58g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	37% 14g	168% 64g	38g per day for Men 19-50 years
Protein	18.2% 10g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	22.3% 824g	18% 669g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has 1.3 times more Vitamin B2, more Vitamin B12, 134.4 times more Vitamin C and 46.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.4 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Raw ZESPRI SunGold Kiwifruit has 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 1.4 times more Copper, 10.6 times more Iron, 3.5 times more Magnesium, 9 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 12.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 38.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Energy, 4 times more Omega 3, 1.4 times more Carbohydrate, 4.6 times more Fiber and 8.5 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.