Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Carrots

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Carrots	8%	5%	87%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Carrots	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	13% 9.4g	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	16% 11.5g	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 7.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Carrots	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw ZESPRI SunGold Kiwifruit has 1.3 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12, 27.3 times more Vitamin C and 2.1 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, more Vitamin B1, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

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

• Raw ZESPRI SunGold Kiwifruit has 3.4 times more Copper than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 1.4 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 23 times more Sodium and 3 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Carrots have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Energy, 21.5 times more Omega 3, 1.6 times more Carbohydrate, 2.6 times more Sugars and 10.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Raw Carrots have similar amounts of Protein per 7 oz.
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.