Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	21.7% 630kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	311% 404g	130g per day for Men 19-50 years
Sugars	170% 123g	432% 313g	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	134% 97g	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	% 171g	g per day for Men 19-50 years
Sucrose	% 12g	% 1g	g per day for Men 19-50 years
Fiber	37% 14g	31.6% 12g	38g per day for Men 19-50 years
Protein	18.2% 10g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1792% 1613mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	17% 170mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	19% 0.17mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	26% 0.6mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	22.3% 824g	16% 587g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of ZESPRI SunGold Kiwifruit versus 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 161.3 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 8.9 times more Copper, 6 times more Magnesium, 6.3 times more Phosphorus, 15 times more Potassium and 1.4 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY contains 2.5 times more Energy, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fructose than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY offer comparable quantities of Fiber per one kilogram.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in one kilogram.