Comparing Nutrients in 7 ounces ZESPRI SunGold Kiwifruit VS Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.18% 0.03g	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% 25g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	18% 13g	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	8.87% 6.43g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 0.87g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.46% 0.12mg	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	14% 55.6μg	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	39% 35mg	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	9.92% 1.5mg	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	Frozen Raspberries	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	20% 0.18mg	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	19% 1.5mg	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	52.6% 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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	10.7% 365mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Frozen Raspberries per 7 oz

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

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

• 7 ounces of ZESPRI SunGold Kiwifruit have 1.3 times more Vitamin B6, more Vitamin B12, 9.2 times more Vitamin C and 1.9 times more Vitamin E than Frozen Raspberries.
• While 7 oz of Red Frozen Raspberries contain more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.4 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Raspberries provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Frozen Raspberries have insufficient amounts of Vitamin B12
• Both Raw ZESPRI SunGold Kiwifruit as well as Red Frozen Raspberries have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of ZESPRI SunGold Kiwifruit have 1.7 times more Copper and 1.7 times more Potassium than Frozen Raspberries.
• While 7 oz of Red Frozen Raspberries contain 1.4 times more Calcium, 3.6 times more Iron, 1.9 times more Magnesium, 12.7 times more Manganese and 3.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Frozen Raspberries contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of ZESPRI SunGold Kiwifruit have 2.3 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Fructose than Frozen Raspberries.
• While 7 oz of Red Frozen Raspberries contain 3.1 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• 7 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 7 ounces of Frozen Raspberries provide inadequate amounts of Energy and Omega 3
• Both Raw ZESPRI SunGold Kiwifruit as well as Red Frozen Raspberries provide inadequate amounts of Omega 6 in seven ounces.