Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	151% 196g	130g per day for Men 19-50 years
Sugars	170% 123g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.3% 824g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Baked Red Potatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Vitamin B2, more Vitamin B12, 12.8 times more Vitamin C, 17.5 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 6.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Baked Red Potatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.9 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 2.9 times more Omega 3, 8.6 times more Sugars and 13.2 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Fiber and 2.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.