Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	31% 40g	130g per day for Men 19-50 years
Sugars	170% 123g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	18.4% 7g	38g per day for Men 19-50 years
Protein	18.2% 10g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	83.3% 0.75mg	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	85% 6.8mg	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	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.3% 824g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Cooked Ripe Red Tomatoes:

• Raw ZESPRI SunGold Kiwifruit has 3.4 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin B12, 7.1 times more Vitamin C, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin B1 and 2.3 times more Vitamin B3 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Cooked Ripe Red Tomatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Calcium, 2 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.2 times more Iron, 2.2 times more Manganese and 1.8 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 3.5 times more Energy, 21.5 times more Omega 3, 3.9 times more Carbohydrate, 4.9 times more Sugars, 4.4 times more Fructose and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.