Comparing Nutrients in 1 pound Green Kiwifruit VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Kiwifruit	Broccoli	Recommended Dietary Allowance
Energy	9.54% 277kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	23% 30g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	10.6% 7.7g	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	27.2% 19.7g	4.25% 3.1g	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	% 18.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61% 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	28.3% 113μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	467% 420mg	450% 405mg	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	44% 6.62mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17.6% 1.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	41.4% 0.95mg	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	22% 154mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10% 377g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Kiwifruit vs Broccoli:

• Raw Green Kiwifruit has 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Broccoli have similar amounts of Vitamin C per 1 lb.
• Both Raw Green Kiwifruit as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Kiwifruit vs Broccoli:

• Raw Green Kiwifruit has 2.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.4 times more Iron, 2.1 times more Manganese, 1.9 times more Phosphorus, 12.5 times more Selenium, 11 times more Sodium and 2.9 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Broccoli have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Kiwifruit has 1.8 times more Energy, 5 times more Omega 6, 2.2 times more Carbohydrate, 5.3 times more Sugars and 6.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Omega 3 and 2.5 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Green Kiwifruit as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.