Comparing Nutrients in 500 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS ZESPRI SunGold Kiwifruit

Weight per 500 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 317g
• ZESPRI SunGold Kiwifruit: 794g

Cranberry sauce, whole, canned, OCEAN SPRAY has 2.5 times more energy per 100g than ZESPRI SunGold Kiwifruit. It has above average energy density when compared to other foods. Raw ZESPRI SunGold Kiwifruit having low energy density.

Discover which food has more nutrients per 500 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or ZESPRI SunGold Kiwifruit?

Macros Ratio

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

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 125g	130g per day for Men 19-50 years
Sugars	137% 99g	135% 98g	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	42.3% 30.7g	63.5% 46g	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	% 54g	% 42g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.7g	g per day for Men 19-50 years
Fiber	10% 3.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.24% 2.37g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48.2% 0.63mg	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	NA	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	26.5% 0.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.5% 3.16mg	1422% 1280mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.3% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	0.95% 9.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	5.98% 0.054mg	133% 1.2mg	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	7.9% 0.63mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.33mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	16.6% 0.38mg	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	1.8% 12.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.5mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	1.05% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.58% 0.063mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	5.02% 186g	17.7% 654g	3700g per day for Men 19-50 years

Cranberry Sauce, Whole, Canned, OCEAN SPRAY VS ZESPRI SunGold Kiwifruit Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or ZESPRI SunGold Kiwifruit?

Lets compare vitamin content per 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs ZESPRI SunGold Kiwifruit:

• 500 kcal of Raw ZESPRI SunGold Kiwifruit contain 404.5 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs ZESPRI SunGold Kiwifruit:

• 500 kcal of Raw ZESPRI SunGold Kiwifruit contain 14.2 times more Calcium, 22.3 times more Copper, 2.6 times more Iron, 15 times more Magnesium, 2 times more Manganese, 15.7 times more Phosphorus, 37.6 times more Potassium and 3.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Raw ZESPRI SunGold Kiwifruit lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw ZESPRI SunGold Kiwifruit contain 1.5 times more Fructose, 2.9 times more Fiber and 3.4 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and ZESPRI SunGold Kiwifruit offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein