Comparing Nutrients in 100 grams ZESPRI SunGold Kiwifruit VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.17% 63kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.29% 0.049g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0.45g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	16.3% 0.21mg	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	6.75% 27μg	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	14% 12.6mg	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	9.33% 1.4mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	19.3% 0.17mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	7.52% 0.17mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of ZESPRI SunGold Kiwifruit vs Baked Red Potatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Vitamin B2, more Vitamin B12, 12.8 times more Vitamin C, 17.5 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 6.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for ZESPRI SunGold Kiwifruit vs Baked Red Potatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.9 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 5 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw ZESPRI SunGold Kiwifruit has 2.9 times more Omega 3, 8.6 times more Sugars and 13.2 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Fiber and 2.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.