Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Almonds	14%	72%	14%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Almonds	Recommended Dietary Allowance
Energy	21.7% 630kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	119% 38g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	166% 216g	130g per day for Men 19-50 years
Sugars	170% 123g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 12g	% 39.5g	g per day for Men 19-50 years
Fiber	37% 14g	329% 125g	38g per day for Men 19-50 years
Protein	18.2% 10g	378% 212g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	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	284% 31mg	11mg per day for Men 19-50 years
Water	22.3% 824g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, 15.4 times more Vitamin B2, 15.7 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 18.3 times more Vitamin E than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Almonds:

• Raw ZESPRI SunGold Kiwifruit has 18.7 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 6.8 times more Copper, 17.7 times more Iron, 22.5 times more Magnesium, 45.4 times more Manganese, 19.2 times more Phosphorus, 2.3 times more Potassium, 10.3 times more Selenium and 39 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 14.3 times more Omega 3, 2.8 times more Sugars and 52.7 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 178.3 times more Fat, 58.5 times more Saturated Fat, 205.4 times more Omega 6, 1.4 times more Carbohydrate, 8.9 times more Fiber and 20.7 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.