Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Broccoli Raab

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Broccoli Raab: 2273g

ZESPRI SunGold Kiwifruit has 2.9 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	50% 64.8g	130g per day for Men 19-50 years
Sugars	135% 98g	12% 8.64g	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	63.5% 46g	5.33% 3.86g	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	% 42g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 2.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	161% 61.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	129% 72g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	299% 3.9mg	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	61.5% 246μg	472% 1886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1422% 1280mg	510% 459mg	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	74% 11mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Broccoli Raab	Recommended Dietary Allowance
Calcium	13.5% 135mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	106% 0.95mg	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	21% 1.67mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	390% 8.98mg	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	28.3% 198mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	17.7% 654g	57% 2103g	3700g per day for Men 19-50 years

ZESPRI SunGold Kiwifruit VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Broccoli Raab?

Lets compare vitamin content per 500 calories of ZESPRI SunGold Kiwifruit vs Broccoli Raab:

• 500 calories of ZESPRI SunGold Kiwifruit have more Vitamin B12 and 2.8 times more Vitamin C than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 375.1 times more Vitamin A, more Vitamin B1, 5 times more Vitamin B2, 15.1 times more Vitamin B3, 7.7 times more Vitamin B5, 6.2 times more Vitamin B6, 7.7 times more Vitamin B9, 3.3 times more Vitamin E and 105.2 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• 500 calories of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin B1
• 500 calories of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for ZESPRI SunGold Kiwifruit vs Broccoli Raab:

• 500 calories of ZESPRI SunGold Kiwifruit have 1.3 times more Copper than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 18.2 times more Calcium, 29.2 times more Iron, 5.3 times more Magnesium, 23.6 times more Manganese, 8.4 times more Phosphorus, 1.8 times more Potassium, 7.2 times more Selenium, 31.5 times more Sodium, 27.6 times more Zinc and 3.2 times more Water than Raw ZESPRI SunGold Kiwifruit.
• 500 calories of ZESPRI SunGold Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of ZESPRI SunGold Kiwifruit have 1.9 times more Carbohydrate, 11.3 times more Sugars and 11.9 times more Fructose than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5 times more Fat, 12.6 times more Omega 3, 5.5 times more Fiber and 8.9 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.