Comparing Nutrients in 100 grams ZESPRI SunGold Kiwifruit VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.03% 1.47g	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% 5.8g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.22g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	10% 0.13mg	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	7.75% 31μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	179% 161mg	44.6% 40mg	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	9.33% 1.4mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	3.78% 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	2.63% 0.21mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	9.7% 0.22mg	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	3.57% 25mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of ZESPRI SunGold Kiwifruit vs Cooked Chopped Frozen Broccoli:

• Raw ZESPRI SunGold Kiwifruit has more Vitamin B12 and 4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.4 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin E per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for ZESPRI SunGold Kiwifruit vs Cooked Chopped Frozen Broccoli:

• Raw ZESPRI SunGold Kiwifruit has 4.4 times more Copper and 2.2 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium, 2.9 times more Iron, 4.6 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 3.5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw ZESPRI SunGold Kiwifruit has 2.3 times more Energy, 3 times more Carbohydrate and 8.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.