Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Energy	21.7% 630kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	170% 123g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.8g	g per day for Men 19-50 years
Fiber	37% 14g	87% 33g	38g per day for Men 19-50 years
Protein	18.2% 10g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	154% 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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22.3% 824g	24% 893g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has more Vitamin B12 and 2.5 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 23.1 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Raw ZESPRI SunGold Kiwifruit has 2.5 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 3.2 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 4 times more Selenium, 13.7 times more Sodium and 5.6 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 1.8 times more Energy, 2.2 times more Carbohydrate, 8.8 times more Sugars and 7.8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.