Comparing Nutrients in 300 calories ZESPRI SunGold Kiwifruit VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• ZESPRI SunGold Kiwifruit: 476g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

ZESPRI SunGold Kiwifruit has 1.4 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has low energy density when compared to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 300 calories - ZESPRI SunGold Kiwifruit or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.039% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75g	56% 72.7g	130g per day for Men 19-50 years
Sugars	80.8% 58.6g	90% 65.3g	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	38% 27.6g	52.4% 38g	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	% 25g	% 26.7g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 0.67g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	8.67% 4.86g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	9.23% 0.12mg	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	37% 148μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	853% 768mg	233% 210mg	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	44.4% 6.67mg	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.2% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	8.1% 81mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	12% 0.11mg	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	12.5% 1mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	9.94% 0.23mg	19.4% 0.45mg	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	17% 119mg	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	10.6% 393g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of ZESPRI SunGold Kiwifruit vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw ZESPRI SunGold Kiwifruit has 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, 100 times more Vitamin E and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for ZESPRI SunGold Kiwifruit vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Raw ZESPRI SunGold Kiwifruit has 6.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 2.9 times more Selenium than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.6 times more Calcium, 2 times more Manganese and 1.5 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw ZESPRI SunGold Kiwifruit has more Omega 3, 10 times more Fiber and 2.7 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.4 times more Fructose than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.