Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	154% 200g	130g per day for Men 19-50 years
Sugars	170% 123g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	37% 14g	226% 86g	38g per day for Men 19-50 years
Protein	18.2% 10g	371% 208g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.3% 824g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has more Vitamin B12, 115.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 4.8 times more Vitamin B2, 36.1 times more Vitamin B3, 9.4 times more Vitamin B5, 17 times more Vitamin B6, 7.3 times more Vitamin B9 and 25.1 times more Vitamin E than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Sunflower Seeds:

• Raw ZESPRI SunGold Kiwifruit has 17.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 11.9 times more Copper, 25 times more Iron, 27.1 times more Magnesium, 40.6 times more Manganese, 26.4 times more Phosphorus, 2 times more Potassium, 132.5 times more Selenium and 62.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 183.8 times more Fat, 68.5 times more Saturated Fat, 1.4 times more Omega 3, 384.2 times more Omega 6, 1.3 times more Carbohydrate, 6.1 times more Fiber and 20.4 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.