Comparing Nutrients in 1 pound ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	9.85% 286kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	141% 183g	130g per day for Men 19-50 years
Sugars	77% 55.8g	196% 142g	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	36.3% 26.3g	60.7% 44g	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	% 24g	% 77.6g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 0.45g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	NA	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	35% 141μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	813% 732mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.7% 77mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	8.57% 0.077mg	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	12% 0.95mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	12% 0.27mg	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	16% 113mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10% 374g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY per 1 lb

Compare the macro and micronutrient content in 1 lb of ZESPRI SunGold Kiwifruit versus 1 lb of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 pound of ZESPRI SunGold Kiwifruit has 161.3 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 pound of ZESPRI SunGold Kiwifruit has 8.9 times more Copper, 6 times more Magnesium, 6.3 times more Phosphorus, 15 times more Potassium and 1.4 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY contain similar levels of Iron and Manganese per one pound.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cranberry sauce, whole, canned, OCEAN SPRAY contains 2.5 times more Energy, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fructose than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY offer comparable quantities of Fiber per one pound.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in one pound.