Nutrients in 100 calories of ZESPRI SunGold Kiwifruit

Raw ZESPRI SunGold Kiwifruit (Actinidia chinensis æZesy002Æ (Gold3)), also known as Gold3.

Weight per 100 Calories

ZESPRI SunGold Kiwifruit

159g

Raw ZESPRI SunGold Kiwifruit has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

100 kcal ▼

Macro Nutrients

ZESPRI SunGold Kiwifruit

Energy100 kcal

3.45%

Raw ZESPRI SunGold Kiwifruit has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.44 g

0.46%

Raw ZESPRI SunGold Kiwifruit has 0.44444444444444 g of Fat per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Raw ZESPRI SunGold Kiwifruit has 0.1031746031746 g of Saturated Fat per 100 calories, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.27%

Raw ZESPRI SunGold Kiwifruit has 0.068253968253968 g of Omega 3 per 100 calories, which is 4.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Raw ZESPRI SunGold Kiwifruit has 0.095238095238095 g of Omega 6 per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw ZESPRI SunGold Kiwifruit has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25 g

19.3%

Raw ZESPRI SunGold Kiwifruit has 25.063492063492 g of Carbohydrate per 100 calories, which is 19.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.5 g

27%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw ZESPRI SunGold Kiwifruit has 19.52380952381 g of Sugars per 100 calories, which is 27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.2 g

12.7%

≤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]

Raw ZESPRI SunGold Kiwifruit has 9.2063492063492 g of Fructose per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose8.4 g

Raw ZESPRI SunGold Kiwifruit has 8.3809523809524 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.94 g

Raw ZESPRI SunGold Kiwifruit has 1.9365079365079 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.22 g

5.85%

Raw ZESPRI SunGold Kiwifruit has 2.2222222222222 g of Fiber per 100 calories, which is 5.85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.6 g

2.9%

Raw ZESPRI SunGold Kiwifruit has 1.6190476190476 g of Protein per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

ZESPRI SunGold Kiwifruit

Vitamin A1.6 μg

0.18%

RAE, retinol activity equivalents

Raw ZESPRI SunGold Kiwifruit has 1.5873015873016 μg of Vitamin A per 100 calories, which is 0.18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10 mg

Thiamine

Raw ZESPRI SunGold Kiwifruit has 0 mg of Vitamin B1 per 100 calories, which is 0% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.04%

Riboflavin

Raw ZESPRI SunGold Kiwifruit has 0.11746031746032 mg of Vitamin B2 per 100 calories, which is 9.04% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.37 mg

2.3%

Niacin, nicotinic acid, niacinamide

Raw ZESPRI SunGold Kiwifruit has 0.36666666666667 mg of Vitamin B3 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg

3.8%

Pantothenic acid

Raw ZESPRI SunGold Kiwifruit has 0.19047619047619 mg of Vitamin B5 per 100 calories, which is 3.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

9.65%

Pyridoxine

Raw ZESPRI SunGold Kiwifruit has 0.12539682539683 mg of Vitamin B6 per 100 calories, which is 9.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B949.2 μg

12.3%

Folates and Folic Acid

Raw ZESPRI SunGold Kiwifruit has 49.206349206349 μg of Vitamin B9 per 100 calories, which is 12.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120.13 μg

5.3%

Cobalamin

Raw ZESPRI SunGold Kiwifruit has 0.12698412698413 μg of Vitamin B12 per 100 calories, which is 5.3% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C256 mg

284%

Ascorbic acid

Raw ZESPRI SunGold Kiwifruit has 256.03174603175 mg of Vitamin C per 100 calories, which is 284% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw ZESPRI SunGold Kiwifruit has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.22 mg

15%

Tocopherols and Tocotrienols

Raw ZESPRI SunGold Kiwifruit has 2.2222222222222 mg of Vitamin E per 100 calories, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.7 μg

8.07%

Phytomenadione or phylloquinone

Raw ZESPRI SunGold Kiwifruit has 9.6825396825397 μg of Vitamin K per 100 calories, which is 8.07% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

ZESPRI SunGold Kiwifruit

Calcium27 mg

2.7%

Raw ZESPRI SunGold Kiwifruit has 26.984126984127 mg of Calcium per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.6%

Raw ZESPRI SunGold Kiwifruit has 0.23968253968254 mg of Copper per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride0 μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw ZESPRI SunGold Kiwifruit has 0 μg of Fluoride per 100 calories, which is 0% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.33 mg

4.17%

Raw ZESPRI SunGold Kiwifruit has 0.33333333333333 mg of Iron per 100 calories, which is 4.17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium19 mg

4.54%

Raw ZESPRI SunGold Kiwifruit has 19.047619047619 mg of Magnesium per 100 calories, which is 4.54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.076 mg

3.3%

Raw ZESPRI SunGold Kiwifruit has 0.076190476190476 mg of Manganese per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus39.7 mg

5.67%

Raw ZESPRI SunGold Kiwifruit has 39.68253968254 mg of Phosphorus per 100 calories, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium500 mg

14.7%

Raw ZESPRI SunGold Kiwifruit has 500 mg of Potassium per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.63 μg

1.15%

Raw ZESPRI SunGold Kiwifruit has 0.63492063492063 μg of Selenium per 100 calories, which is 1.15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.76 mg

0.32%

Raw ZESPRI SunGold Kiwifruit has 4.7619047619048 mg of Sodium per 100 calories, which is 0.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.13 mg

1.15%

Raw ZESPRI SunGold Kiwifruit has 0.12698412698413 mg of Zinc per 100 calories, which is 1.15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water131 g

3.54%

Raw ZESPRI SunGold Kiwifruit has 130.85714285714 g of Water per 100 calories, which is 3.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw ZESPRI SunGold Kiwifruit:

100 calories of ZESPRI SunGold Kiwifruit has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It also has some Vitamin B5 and Vitamin B12.
While 100 calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B1 and Vitamin D.

Minerals in 100 calories of Raw ZESPRI SunGold Kiwifruit:

100 calories of ZESPRI SunGold Kiwifruit is an excellent source of Copper.
It has a good amount of Potassium.
It also has some Calcium, Iron, Magnesium, Manganese and Phosphorus.
While 100 calories of product has trace amounts of Selenium and Zinc, it has no Fluoride and Sodium.

Macronutrients in 100 calories of Raw ZESPRI SunGold Kiwifruit:

100 calories of ZESPRI SunGold Kiwifruit is an excellent source of Sugars.
It has a good amount of Carbohydrate and Fructose.
It also has some Omega 3, Fiber and Protein.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw ZESPRI SunGold Kiwifruit with:

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Food Info

Nutrients in 100 calories of ZESPRI SunGold Kiwifruit

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw ZESPRI SunGold Kiwifruit with: