Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Sunflower Seeds

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Raw ZESPRI SunGold Kiwifruit, which is very high in comparison to other foods. ZESPRI SunGold Kiwifruit having low energy density.

Which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	13% 17g	130g per day for Men 19-50 years
Sugars	135% 98g	3.1% 2.24g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.7g	% 2.14g	g per day for Men 19-50 years
Fiber	29.2% 11g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17.7% 654g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of ZESPRI SunGold Kiwifruit vs Sunflower Seeds:

• Raw ZESPRI SunGold Kiwifruit has 1.9 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 1068 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.7 times more Vitamin E than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for ZESPRI SunGold Kiwifruit vs Sunflower Seeds:

• Raw ZESPRI SunGold Kiwifruit has 2 times more Calcium, 4.5 times more Potassium and 161.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus, 14.3 times more Selenium and 6.7 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 500 calories:

• Raw ZESPRI SunGold Kiwifruit has 6.6 times more Omega 3, 7.3 times more Carbohydrate, 43.5 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.8 times more Fat, 7.4 times more Saturated Fat, 41.4 times more Omega 6 and 2.2 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.