Comparing Nutrients in 1 pound ZESPRI SunGold Kiwifruit VS Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Energy	9.85% 286kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.4% 0.068g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	77% 55.8g	41% 29.7g	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	36.3% 26.3g	20.3% 14.7g	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	% 24g	% 13g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	21.6% 0.28mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	813% 732mg	88.7% 80mg	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	42.3% 6.35mg	22.7% 3.4mg	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	Frozen Raspberries	Recommended Dietary Allowance
Calcium	7.7% 77mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	45.4% 0.41mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	120% 2.77mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	24.5% 835mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10% 374g	10.4% 386g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Frozen Raspberries per 1 lb

Compare the macro and micronutrient content in 1 lb of ZESPRI SunGold Kiwifruit versus 1 lb of Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of ZESPRI SunGold Kiwifruit vs Frozen Raspberries:

• 1 pound of ZESPRI SunGold Kiwifruit has 1.3 times more Vitamin B6, more Vitamin B12, 9.2 times more Vitamin C and 1.9 times more Vitamin E than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.4 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Raspberries provide similar amounts of Vitamin B9 per one pound.
• 1 pound of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Frozen Raspberries have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Red Frozen Raspberries have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for ZESPRI SunGold Kiwifruit vs Frozen Raspberries:

• 1 pound of ZESPRI SunGold Kiwifruit has 1.7 times more Copper and 1.7 times more Potassium than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 1.4 times more Calcium, 3.6 times more Iron, 1.9 times more Magnesium, 12.7 times more Manganese and 3.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Raspberries contain similar levels of Phosphorus and Water per one pound.
• 1 pound of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of ZESPRI SunGold Kiwifruit has 2.3 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Fructose than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 3.1 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• 1 pound of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 1 pound of Frozen Raspberries provide inadequate amounts of Energy and Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Red Frozen Raspberries provide inadequate amounts of Omega 6 in one pound.