Comparing Nutrients in 7 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	4.3% 125kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	85.7% 62g	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	26.6% 19.2g	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	% 34g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 0.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	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	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	15.4% 61.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	356% 320mg	2.2% 2mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	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	3.37% 33.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	3.75% 0.034mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	5.18% 0.12mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	1.23% 41.7mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.42% 164g	3.15% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Cranberry sauce, whole, canned, OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of ZESPRI SunGold Kiwifruit versus 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

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

Comparing minerals per 7 ounces for ZESPRI SunGold Kiwifruit vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein in seven ounces.