Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21.7% 630kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	41% 53.5g	130g per day for Men 19-50 years
Sugars	170% 123g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	18.2% 10g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22.3% 824g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of ZESPRI SunGold Kiwifruit versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of ZESPRI SunGold Kiwifruit has more Vitamin B12 and 4 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.4 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 4.4 times more Copper and 2.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium, 2.9 times more Iron, 4.6 times more Manganese, 2 times more Phosphorus and 3.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 2.3 times more Energy, 3 times more Carbohydrate and 8.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.