Comparing Nutrients in 300 calories Canned With Sucralose Guava Nectar VS ZESPRI SunGold Kiwifruit

Weight per 300 calories

• Canned With Sucralose Guava Nectar: 625g
• ZESPRI SunGold Kiwifruit: 476g

Raw ZESPRI SunGold Kiwifruit has 1.3 times more energy per unit of mass than Canned With Sucralose Guava Nectar, which is low in comparison to other foods. Canned With Sucralose Guava Nectar having low energy density.

Which food has more nutrients per 300 calories - Canned With Sucralose Guava Nectar or ZESPRI SunGold Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Canned With Sucralose Guava Nectar	2%	1%	97%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Canned With Sucralose Guava Nectar	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.47% 0.088g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	58% 75g	130g per day for Men 19-50 years
Sugars	87.5% 63.4g	80.8% 58.6g	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	NA	38% 27.6g	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	NA	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	8.67% 4.86g	56g per day for Men 19-50 years

Vitamins

	Canned With Sucralose Guava Nectar	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.4% 12.5μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	29% 0.38mg	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	6.25% 25μg	37% 148μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	853% 768mg	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	2.5% 0.38mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.25μg	24.2% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned With Sucralose Guava Nectar	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	5% 50mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	42% 3.38mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.94% 0.23mg	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	2.68% 18.8mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	3.46% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	1.14% 0.13mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	14.6% 539g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned With Sucralose Guava Nectar vs ZESPRI SunGold Kiwifruit:

• Raw ZESPRI SunGold Kiwifruit contains 11.3 times more Vitamin B2, 6.7 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 5.8 times more Vitamin C, 17.8 times more Vitamin E and 4.6 times more Vitamin K than Canned With Sucralose Guava Nectar.
• Both Canned With Sucralose Guava Nectar and Raw ZESPRI SunGold Kiwifruit have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned With Sucralose Guava Nectar as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned With Sucralose Guava Nectar vs ZESPRI SunGold Kiwifruit:

• Canned With Sucralose Guava Nectar has 3.4 times more Iron, 1.6 times more Manganese and 1.4 times more Water than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 1.6 times more Calcium, 4.6 times more Copper, 4.6 times more Magnesium, 6.3 times more Phosphorus, 7.3 times more Potassium, 3 times more Selenium and 3 times more Zinc than Canned With Sucralose Guava Nectar.

Comparison of macro-nutrients per 300 calories:

• Raw ZESPRI SunGold Kiwifruit contains 2.3 times more Omega 3 and 2.6 times more Protein than Canned With Sucralose Guava Nectar.
• Both Canned With Sucralose Guava Nectar and Raw ZESPRI SunGold Kiwifruit have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Canned With Sucralose Guava Nectar as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.