Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.3% 125kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	4.02% 2.9g	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	16% 11.5g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.42g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.7% 0.35mg	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	15.4% 61.5μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	356% 320mg	151% 136mg	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	18.5% 2.78mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	7.94% 0.071mg	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	5.2% 0.42mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	22% 0.51mg	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	7.1% 49.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of ZESPRI SunGold Kiwifruit versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of ZESPRI SunGold Kiwifruit vs Frozen Broccoli Spears:

• 7 ounces of ZESPRI SunGold Kiwifruit have more Vitamin B12 and 2.4 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin B9 and 16.6 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Broccoli Spears provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for ZESPRI SunGold Kiwifruit vs Frozen Broccoli Spears:

• 7 ounces of ZESPRI SunGold Kiwifruit have 4.2 times more Copper and 1.3 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.4 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Selenium and 4.3 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of ZESPRI SunGold Kiwifruit have 2.2 times more Energy, 3 times more Carbohydrate and 8.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Omega 3, 2.1 times more Fiber and 3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• 7 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw ZESPRI SunGold Kiwifruit as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about ZESPRI SunGold Kiwifruit VS Frozen Broccoli Spears

What are the health benefits of ZESPRI SunGold Kiwifruit compared to Frozen Broccoli Spears?

ZESPRI SunGold Kiwifruit is a great source of vitamin C, vitamin E, and dietary fiber, which can support immune function, skin health, and digestion. On the other hand, Frozen Broccoli Spears are rich in vitamin K, vitamin C, and folate, providing benefits for bone health, immune support, and cell growth. Both are nutritious choices, but kiwifruit offers a unique combination of nutrients that can complement a well-rounded vegan diet.

Can I lose weight easier by eating more ZESPRI SunGold Kiwifruit or Frozen Broccoli Spears?

Both ZESPRI SunGold Kiwifruit and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to kiwifruit, making them a more optimal choice for weight loss. Additionally, broccoli is a cruciferous vegetable that is rich in nutrients and antioxidants, which can further support weight loss and overall health. Incorporating a variety of fruits and vegetables into your diet, including both kiwifruit and broccoli, can help you achieve your weight loss goals.

Should I eat more ZESPRI SunGold Kiwifruit or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both ZESPRI SunGold Kiwifruit and frozen broccoli spears are nutritious options to support muscle growth while training consistently. SunGold kiwifruit is high in vitamin C, which can help with collagen synthesis for muscle repair, while broccoli is a good source of protein, fiber, and vitamins C and K. To optimize muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods, so incorporating both kiwifruit and broccoli into your meals can be beneficial.

What is the environmental impact of producing ZESPRI SunGold Kiwifruit compared to Frozen Broccoli Spears?

Producing ZESPRI SunGold Kiwifruit generally has a higher environmental impact compared to frozen broccoli spears. Kiwifruit production requires more water, land, and energy inputs, as well as transportation emissions due to its long-distance travel. On the other hand, broccoli is a more sustainable option as it typically requires fewer resources to grow and has a lower carbon footprint. Choosing locally grown, seasonal produce can further reduce the environmental impact of your food choices.