Comparing Nutrients in 7 ounces Frozen Raspberries VS ZESPRI SunGold Kiwifruit

Macros Ratio

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

Macro Nutrients

	Frozen Raspberries	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.57% 0.56g	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	2.36% 0.038g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	24% 31.3g	130g per day for Men 19-50 years
Sugars	18% 13g	33.7% 24.4g	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	8.87% 6.43g	16% 11.5g	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	% 5.7g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 2.42g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	12% 0.16mg	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	14% 55.6μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	356% 320mg	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	9.92% 1.5mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	19% 1.5mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	4.14% 0.095mg	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	8.5% 59.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.42% 164g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Frozen Raspberries have 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 ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 1.7 times more Copper and 1.7 times more Potassium than Red Frozen Raspberries.
• Both Frozen Raspberries and ZESPRI SunGold Kiwifruit 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 Frozen Raspberries have 3.1 times more Fiber than ZESPRI SunGold Kiwifruit.
• While 7 oz of Raw ZESPRI SunGold Kiwifruit contain 2.3 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Fructose than Red Frozen Raspberries.
• 7 ounces of Frozen Raspberries provide inadequate amounts of Energy and Omega 3
• 7 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• Both Red Frozen Raspberries as well as Raw ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Raspberries VS ZESPRI SunGold Kiwifruit

What are the health benefits of Frozen Raspberries compared to ZESPRI SunGold Kiwifruit?

Both frozen raspberries and ZESPRI SunGold Kiwifruit are excellent sources of vitamins, minerals, and antioxidants. Frozen raspberries are rich in vitamin C, fiber, and antioxidants that support immune function and heart health. ZESPRI SunGold Kiwifruit is also high in vitamin C, as well as vitamin E, potassium, and fiber, which can help with digestion and skin health. Both fruits offer unique health benefits, so including a variety of fruits in your diet is key to getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Raspberries or ZESPRI SunGold Kiwifruit?

Both frozen raspberries and ZESPRI SunGold Kiwifruit are nutritious options for weight loss due to their low calorie and high fiber content. However, raspberries are lower in calories and higher in fiber compared to kiwifruit, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods and regular physical activity, is key to successful weight loss.

Should I eat more Frozen Raspberries or more ZESPRI SunGold Kiwifruit to gain more muscles while training consistently?

Both frozen raspberries and ZESPRI SunGold Kiwifruit can be beneficial for muscle gain due to their high nutrient content. Raspberries are rich in antioxidants and fiber, which can support overall health and recovery. ZESPRI SunGold Kiwifruit is high in vitamin C, which is important for collagen synthesis and muscle repair. To support muscle growth, it's important to have a balanced diet that includes a variety of fruits and vegetables, along with adequate protein intake from plant-based sources like legumes, nuts, and seeds. Incorporating both frozen raspberries and ZESPRI SunGold Kiwifruit into your diet can help provide a range of nutrients to support your training goals.

What is the environmental impact of producing Frozen Raspberries compared to ZESPRI SunGold Kiwifruit?

Both frozen raspberries and ZESPRI SunGold kiwifruit have a relatively low environmental impact compared to many other food options. However, frozen raspberries may have a slightly higher impact due to the energy required for freezing and transportation. ZESPRI SunGold kiwifruit, on the other hand, are typically grown in a more sustainable manner and have a longer shelf life, reducing food waste. Overall, both options can be part of a sustainable diet, but choosing locally grown or organic options can further reduce the environmental impact.