Comparing Nutrients in 5 ounces ZESPRI SunGold Kiwifruit VS 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	3.08% 89.3kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	24% 17.4g	61% 44.4g	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	11.3% 8.22g	19% 13.7g	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	% 7.5g	% 24.2g	g per day for Men 19-50 years
Sucrose	% 1.73g	% 0.14g	g per day for Men 19-50 years
Fiber	5.22% 2g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	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	8.07% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	11% 44μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 229mg	1.57% 1.4mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	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	2.4% 24mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	2.68% 0.024mg	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	3.72% 0.3mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	3.7% 0.085mg	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	5.06% 35.4mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.16% 117g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of ZESPRI SunGold Kiwifruit versus 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 5 ounces of ZESPRI SunGold Kiwifruit have 161.3 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 5 ounces of ZESPRI SunGold Kiwifruit have 8.9 times more Copper, 6 times more Magnesium, 6.3 times more Phosphorus, 15 times more Potassium and 1.4 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 2.5 times more Energy, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fructose than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Cranberry sauce, whole, canned, OCEAN SPRAY offer comparable quantities of Fiber per five ounces.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in five ounces.