Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Tomatoes in Juice with Salt

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Tomatoes in Juice with Salt: 3125g

ZESPRI SunGold Kiwifruit has 3.9 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	83.4% 108g	130g per day for Men 19-50 years
Sugars	135% 98g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	156% 59.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	17.7% 654g	80% 2961g	3700g per day for Men 19-50 years

ZESPRI SunGold Kiwifruit VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of ZESPRI SunGold Kiwifruit vs Tomatoes in Juice with Salt:

• 500 calories of ZESPRI SunGold Kiwifruit have more Vitamin B12 and 3.3 times more Vitamin C than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 78.8 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 12.1 times more Vitamin B3, 3.8 times more Vitamin B5, 5.5 times more Vitamin B6, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Tomatoes in Juice with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin B1
• 500 calories of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for ZESPRI SunGold Kiwifruit vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.6 times more Calcium, 1.4 times more Copper, 10.7 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium, 6.9 times more Selenium, 150.9 times more Sodium, 5.9 times more Zinc and 4.5 times more Water than Raw ZESPRI SunGold Kiwifruit.
• 500 calories of ZESPRI SunGold Kiwifruit lack sufficient amounts of Selenium and Zinc
• Both Raw ZESPRI SunGold Kiwifruit as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of ZESPRI SunGold Kiwifruit have 2.7 times more Omega 3 and 1.2 times more Sugars than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.4 times more Omega 6, 5.3 times more Fiber and 3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3