Comparing Nutrients in 5 ounces Boiled Carrots VS ZESPRI SunGold Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	24% 17.4g	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	0.7% 0.51g	11.3% 8.22g	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	% 0.57g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 1.73g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	8.6% 0.11mg	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	4.96% 20μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	254% 229mg	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	9.73% 1.46mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	23.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	2.96% 0.068mg	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	6.07% 42.5mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.16% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs ZESPRI SunGold Kiwifruit:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin B1, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 1.7 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12, 44.8 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs ZESPRI SunGold Kiwifruit:

• Boiled and Drained Carrots have 1.8 times more Calcium, more Fluoride, 1.6 times more Iron, 3.2 times more Manganese, 1.8 times more Selenium, 19.3 times more Sodium and 2.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 8.9 times more Copper and 1.3 times more Potassium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw ZESPRI SunGold Kiwifruit have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 2.1 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 1.8 times more Energy, 43 times more Omega 3, 1.9 times more Carbohydrate, 3.6 times more Sugars, 16.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.