Comparing Nutrients in 100 grams ZESPRI SunGold Kiwifruit VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.25% 0.042g	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	3.1% 4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	6.08% 0.079mg	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	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	8.33% 0.075mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	4.57% 0.11mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	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	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of ZESPRI SunGold Kiwifruit vs Cooked Ripe Red Tomatoes:

• Raw ZESPRI SunGold Kiwifruit has 3.4 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin B12, 7.1 times more Vitamin C, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin B1 and 2.3 times more Vitamin B3 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for ZESPRI SunGold Kiwifruit vs Cooked Ripe Red Tomatoes:

• Raw ZESPRI SunGold Kiwifruit has 1.5 times more Calcium, 2 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.2 times more Iron, 2.2 times more Manganese and 1.8 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw ZESPRI SunGold Kiwifruit has 3.5 times more Energy, 21.5 times more Omega 3, 3.9 times more Carbohydrate, 4.9 times more Sugars, 4.4 times more Fructose and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw ZESPRI SunGold Kiwifruit and Cooked Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.