Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.92% 0.16g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	6.8% 4.92g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17% 0.22mg	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	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	23% 0.21mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	39% 0.89mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.42% 164g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of ZESPRI SunGold Kiwifruit versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of ZESPRI SunGold Kiwifruit vs Canned Carrots with Salt:

• 7 ounces of ZESPRI SunGold Kiwifruit have 2.5 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12, 59.7 times more Vitamin C and 1.9 times more Vitamin E than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for ZESPRI SunGold Kiwifruit vs Canned Carrots with Salt:

• 7 ounces of ZESPRI SunGold Kiwifruit have 1.5 times more Copper, 1.5 times more Magnesium and 1.8 times more Potassium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.5 times more Calcium, 3 times more Iron, 9.4 times more Manganese, 80.7 times more Sodium and 3.3 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Canned Carrots with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw ZESPRI SunGold Kiwifruit as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of ZESPRI SunGold Kiwifruit have 2.5 times more Energy, 3.9 times more Omega 3, 2.9 times more Carbohydrate and 5 times more Sugars than Canned Carrots with Salt.
• Both ZESPRI SunGold Kiwifruit and Canned Carrots with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 and Protein in seven ounces.