Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	170% 123g	34% 24.6g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	18.2% 10g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 170mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.3% 824g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Canned Carrots with Liquids and Salt:

• Raw ZESPRI SunGold Kiwifruit has 2.7 times more Vitamin B2, 3.9 times more Vitamin B9, more Vitamin B12, 80.7 times more Vitamin C and 1.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Canned Carrots with Liquids and Salt:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Calcium, 2.5 times more Iron, 9.4 times more Manganese, 80 times more Sodium and 3.6 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 2.7 times more Energy, 5.4 times more Omega 3, 2.9 times more Carbohydrate, 5 times more Sugars and 1.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.