Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Tomatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.88% 0.28g	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	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	30% 39g	130g per day for Men 19-50 years
Sugars	170% 123g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	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	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	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	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.3% 824g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has 3.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin C and 2.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B3 and 1.3 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

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

• Raw ZESPRI SunGold Kiwifruit has 1.7 times more Calcium, 2.6 times more Copper and 1.3 times more Potassium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Iron, 2.4 times more Manganese and 2.1 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw ZESPRI SunGold Kiwifruit has 3.5 times more Energy, 14.3 times more Omega 3, 4.1 times more Carbohydrate, 4.7 times more Sugars and 4.2 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Ripe Red Tomatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.