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

Weight per 500 calories

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

Cranberry sauce, whole, canned, OCEAN SPRAY has 2.5 times more energy per unit of mass than Raw ZESPRI SunGold Kiwifruit, which is above average in comparison to other foods. ZESPRI SunGold Kiwifruit having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of ZESPRI SunGold Kiwifruit have 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 Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A in 500 calories.

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

• 500 calories of ZESPRI SunGold Kiwifruit have 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 Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of ZESPRI SunGold Kiwifruit have 1.5 times more Fructose, 2.9 times more Fiber and 3.4 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY 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