Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Potato Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Potato Skin per 7 oz

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

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

• 7 ounces of ZESPRI SunGold Kiwifruit have 1.9 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12 and 14.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3 times more Vitamin B6 than Raw ZESPRI SunGold Kiwifruit.
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for ZESPRI SunGold Kiwifruit vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.8 times more Calcium, 2.8 times more Copper, 15.4 times more Iron, 1.9 times more Magnesium, 12.5 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 4.4 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of ZESPRI SunGold Kiwifruit have 4.3 times more Omega 3 and 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Fiber and 2.5 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• 7 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about ZESPRI SunGold Kiwifruit VS Potato Skin

What are the health benefits of ZESPRI SunGold Kiwifruit compared to Potato Skin?

ZESPRI SunGold Kiwifruit is a nutrient-dense fruit that is high in vitamin C, vitamin E, fiber, and antioxidants. It can support immune function, digestion, and skin health. Potato skin is a good source of fiber and certain vitamins and minerals, but it is higher in carbohydrates and lower in vitamin C compared to kiwifruit. Overall, incorporating a variety of fruits and vegetables, including ZESPRI SunGold Kiwifruit, into your diet can provide a range of health benefits.

Can I lose weight easier by eating more ZESPRI SunGold Kiwifruit or Potato Skin?

Both Zespri SunGold Kiwifruit and potato skin can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, Zespri SunGold Kiwifruit is lower in calories and higher in fiber, making it a great choice for weight loss. Additionally, kiwifruit is a good source of vitamin C, which can support your immune system and overall health during weight loss.

Should I eat more ZESPRI SunGold Kiwifruit or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide essential nutrients for muscle growth and repair. Both ZESPRI SunGold Kiwifruit and potato skins can be beneficial for muscle building due to their nutrient content. ZESPRI SunGold Kiwifruit is rich in vitamin C, which is important for collagen synthesis and muscle repair. It also provides fiber and antioxidants that support overall health and recovery. Potato skins are a good source of potassium, vitamin C, and fiber, which can help support muscle function and recovery. They also contain complex carbohydrates that provide energy for workouts. Incorporating both ZESPRI SunGold Kiwifruit and potato skins into a well-balanced diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery during training. Remember to stay hydrated and listen to your body's hunger and fullness cues to support your fitness goals.

What is the environmental impact of producing ZESPRI SunGold Kiwifruit compared to Potato Skin?

Producing ZESPRI SunGold Kiwifruit generally has a higher environmental impact compared to growing potatoes. Kiwifruit production requires more water, pesticides, and transportation due to its delicate nature and longer growing season. Potatoes, on the other hand, are a hardier crop that can be grown in a wider range of climates with less intensive inputs. Choosing locally grown, organic produce can help reduce the environmental impact of both kiwifruit and potatoes.