Comparing Nutrients in 100 grams 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	2.17% 63kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.088% 0.015g	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	9.65% 12.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	9.02% 6.54g	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	4.47% 3.24g	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	% 2.87g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0.44g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	4.2% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.77% 0.062mg	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	7% 28μg	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	19.6% 17.6mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Frozen Raspberries	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	10% 0.09mg	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	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	26.5% 0.61mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	5.4% 184mg	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	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Frozen Raspberries per 100 g

Compare the macro and micronutrient content in 100 g of ZESPRI SunGold Kiwifruit versus 100 g of Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of ZESPRI SunGold Kiwifruit vs Frozen Raspberries:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for ZESPRI SunGold Kiwifruit vs Frozen Raspberries:

• 100 grams of ZESPRI SunGold Kiwifruit have 1.7 times more Copper and 1.7 times more Potassium than Frozen Raspberries.
• While 100 g 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 100 grams.
• 100 grams of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Red Frozen Raspberries contain 3.1 times more Fiber than Raw ZESPRI SunGold Kiwifruit.
• 100 grams of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• 100 grams 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 100 grams.