Food Nutrient Profile - ZESPRI SunGold Kiwifruit

Menu

App version: 10.308

Select from foods

Nutrients in 100 grams of ZESPRI SunGold Kiwifruit

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

Macros Ratio

Protein Fat Carbs
6%
4%
90%
100 g ▼

Macro Nutrients

ZESPRI SunGold Kiwifruit
Energy63 kcal
2.17%
Raw ZESPRI SunGold Kiwifruit provides 63kcal of Energy per 100 grams, meeting 2.17% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.28 g
0.29%
Raw ZESPRI SunGold Kiwifruit provides 0.28g of Fat per 100 grams, meeting 0.29% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.065 g
0.2%
Raw ZESPRI SunGold Kiwifruit provides 0.065g of Saturated Fat per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.043 g
2.7%
Raw ZESPRI SunGold Kiwifruit provides 0.043g of Omega 3 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.06 g
0.35%
Raw ZESPRI SunGold Kiwifruit provides 0.06g of Omega 6 per 100 grams, meeting 0.35% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw ZESPRI SunGold Kiwifruit provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate15.8 g
12%
Raw ZESPRI SunGold Kiwifruit provides 15.8g of Carbohydrate per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars12.3 g
17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw ZESPRI SunGold Kiwifruit provides 12.3g of Sugars per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose5.8 g
8%
≤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 provides 5.8g of Fructose per 100 grams, meeting 8% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose5.3 g
%
Raw ZESPRI SunGold Kiwifruit provides 5.3g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose1.22 g
%
Raw ZESPRI SunGold Kiwifruit provides 1.22g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.4 g
3.7%
Raw ZESPRI SunGold Kiwifruit provides 1.4g of Fiber per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.02 g
1.82%
Raw ZESPRI SunGold Kiwifruit provides 1.02g of Protein per 100 grams, meeting 1.82% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
Buy premium vegan protein powder

Vitamins

ZESPRI SunGold Kiwifruit
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Raw ZESPRI SunGold Kiwifruit provides 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10 mg
0%
Thiamine
Raw ZESPRI SunGold Kiwifruit provides 0mg of Vitamin B1 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.074 mg
5.7%
Riboflavin
Raw ZESPRI SunGold Kiwifruit provides 0.074mg of Vitamin B2 per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.23 mg
1.44%
Niacin, nicotinic acid, niacinamide
Raw ZESPRI SunGold Kiwifruit provides 0.23mg of Vitamin B3 per 100 grams, meeting 1.44% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.12 mg
2.4%
Pantothenic acid
Raw ZESPRI SunGold Kiwifruit provides 0.12mg of Vitamin B5 per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.079 mg
6.08%
Pyridoxine
Raw ZESPRI SunGold Kiwifruit provides 0.079mg of Vitamin B6 per 100 grams, meeting 6.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B931 μg
7.75%
Folates and Folic Acid
Raw ZESPRI SunGold Kiwifruit provides 31μg of Vitamin B9 per 100 grams, meeting 7.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120.08 μg
3.33%
Cobalamin
Raw ZESPRI SunGold Kiwifruit provides 0.08μg of Vitamin B12 per 100 grams, meeting 3.33% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C161 mg
179%
Ascorbic acid
Raw ZESPRI SunGold Kiwifruit provides 161mg of Vitamin C per 100 grams, meeting 179% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw ZESPRI SunGold Kiwifruit provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E1.4 mg
9.33%
Tocopherols and Tocotrienols
Raw ZESPRI SunGold Kiwifruit provides 1.4mg of Vitamin E per 100 grams, meeting 9.33% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K6.1 μg
5.1%
Phytomenadione or phylloquinone
Raw ZESPRI SunGold Kiwifruit provides 6.1μg of Vitamin K per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

ZESPRI SunGold Kiwifruit
Calcium17 mg
1.7%
Raw ZESPRI SunGold Kiwifruit provides 17mg of Calcium per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.15 mg
16.8%
Raw ZESPRI SunGold Kiwifruit provides 0.15mg of Copper per 100 grams, meeting 16.8% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride0 μg
0%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw ZESPRI SunGold Kiwifruit provides 0μg of Fluoride per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.21 mg
2.63%
Raw ZESPRI SunGold Kiwifruit provides 0.21mg of Iron per 100 grams, meeting 2.63% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium12 mg
2.86%
Raw ZESPRI SunGold Kiwifruit provides 12mg of Magnesium per 100 grams, meeting 2.86% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.048 mg
2.1%
Raw ZESPRI SunGold Kiwifruit provides 0.048mg of Manganese per 100 grams, meeting 2.1% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus25 mg
3.57%
Raw ZESPRI SunGold Kiwifruit provides 25mg of Phosphorus per 100 grams, meeting 3.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium315 mg
9.26%
Raw ZESPRI SunGold Kiwifruit provides 315mg of Potassium per 100 grams, meeting 9.26% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.4 μg
0.73%
Raw ZESPRI SunGold Kiwifruit provides 0.4μg of Selenium per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Raw ZESPRI SunGold Kiwifruit provides 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.08 mg
0.73%
Raw ZESPRI SunGold Kiwifruit provides 0.08mg of Zinc per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water82.4 g
2.23%
Raw ZESPRI SunGold Kiwifruit provides 82.4g of Water per 100 grams, meeting 2.23% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in ZESPRI SunGold Kiwifruit: Benefits and Values per 100g

Discover the nutritional data of ZESPRI SunGold Kiwifruit, including macro and micronutrients in a 100g serving. Learn about the health benefits of this delicious fruit.

The Nutritional Powerhouse: ZESPRI SunGold Kiwifruit

Vitamins in 100 Grams of Raw ZESPRI SunGold Kiwifruit

When it comes to vitamins, 100 grams of ZESPRI SunGold Kiwifruit is a true superstar. This tropical delight is packed with Vitamin C, offering an outstanding amount that can help boost your immune system and keep your skin glowing.

But that's not all! It also provides a good dose of Vitamin B9 (Folate), which is essential for DNA synthesis and repair, and Vitamin E, a powerful antioxidant that protects your cells from damage.

In addition, ZESPRI SunGold Kiwifruit contains some Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), Vitamin B12 (Cobalamin), and Vitamin K. These vitamins play crucial roles in energy production, brain health, and blood clotting.

While it has trace amounts of Vitamin B3 (Niacin) and Vitamin B5 (Pantothenic Acid), it does not contain Vitamin A, Vitamin B1 (Thiamine), or Vitamin D.

Minerals in 100 Grams of Raw ZESPRI SunGold Kiwifruit

Minerals are just as important as vitamins, and 100 grams of ZESPRI SunGold Kiwifruit doesn't disappoint. It offers a good amount of Copper and Potassium. Copper is vital for iron absorption and the formation of red blood cells, while potassium helps regulate fluid balance and muscle contractions.

You'll also find some Iron, Magnesium, and Phosphorus in this golden fruit. Iron is crucial for oxygen transport in the blood, magnesium supports muscle and nerve function, and phosphorus is essential for healthy bones and teeth.

Although it contains trace amounts of Calcium, Manganese, Selenium, and Zinc, it has no Fluoride or Sodium.

Macronutrients in 100 Grams of Raw ZESPRI SunGold Kiwifruit

When it comes to macronutrients, 100 grams of ZESPRI SunGold Kiwifruit is rich in Carbohydrates, Sugars, and Fructose, making it a great source of quick energy.

It also contains some Omega-3 fatty acids and Fiber, which are beneficial for heart health and digestion, respectively.

While it has trace amounts of Protein, it contains no Fat, Saturated Fat, or Omega-6 fatty acids.

Conclusion

In summary, ZESPRI SunGold Kiwifruit is a nutritional powerhouse that offers a wide range of vitamins, minerals, and macronutrients. Whether you're looking to boost your immune system, improve your skin health, or simply enjoy a delicious and nutritious snack, this golden fruit has got you covered. So why not add some ZESPRI SunGold Kiwifruit to your diet today and reap the benefits of this amazing whole plant food?

Frequently Asked Questions about ZESPRI SunGold Kiwifruit

What are the health benefits of ZESPRI SunGold Kiwifruit?

ZESPRI SunGold Kiwifruit is a great source of vitamin C, vitamin E, dietary fiber, and antioxidants. These nutrients can help boost the immune system, improve digestion, promote skin health, and reduce inflammation in the body. Additionally, SunGold Kiwifruit is low in calories and a good source of potassium, making it a healthy snack option for overall well-being.

Are there any potential risks or side effects of consuming ZESPRI SunGold Kiwifruit?

ZESPRI SunGold Kiwifruit is a nutritious and delicious fruit that is generally safe for consumption. However, some people may be allergic to kiwifruit, so it's important to be cautious if you have a known allergy. Additionally, consuming large amounts of kiwifruit may cause digestive issues in some individuals due to its high fiber content. As with any food, moderation is key to enjoying the health benefits of ZESPRI SunGold Kiwifruit without experiencing any potential side effects.

Can I lose weight by eating more ZESPRI SunGold Kiwifruit?

ZESPRI SunGold Kiwifruit can be a healthy addition to a weight loss diet due to their high fiber content and low calorie count. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion control in addition to incorporating nutrient-dense foods like kiwifruit.

Can I gain more muscles by eating more ZESPRI SunGold Kiwifruit if I train consistently?

ZESPRI SunGold Kiwifruit is a nutritious fruit that can be part of a balanced diet for muscle building. However, to gain more muscle, it's important to focus on consuming an adequate amount of protein from a variety of plant-based sources, along with engaging in consistent strength training exercises. Incorporating ZESPRI SunGold Kiwifruit can provide additional vitamins, minerals, and antioxidants to support overall health and performance, but it should be combined with a well-rounded diet and exercise routine for optimal muscle growth.

Can I eat ZESPRI SunGold Kiwifruit if I have diabetes?

Yes, you can eat ZESPRI SunGold Kiwifruit if you have diabetes. Kiwifruit is a low glycemic index fruit, meaning it has a minimal impact on blood sugar levels. It is also a good source of fiber, vitamin C, and other essential nutrients that can be beneficial for overall health, including for individuals with diabetes. Just be mindful of portion sizes and include kiwifruit as part of a balanced diet.

Can I consume ZESPRI SunGold Kiwifruit if I am on a Keto diet?

Yes, you can consume ZESPRI SunGold Kiwifruit on a Keto diet in moderation. While kiwifruit is higher in carbohydrates compared to other low-carb fruits, it can still be included in your diet as long as you account for the carbs and stay within your daily carb limit. Kiwifruit is a good source of vitamin C, fiber, and antioxidants, which can be beneficial for overall health.

Can I eat ZESPRI SunGold Kiwifruit if I am on a low fat diet?

Yes, ZESPRI SunGold Kiwifruit can be a great addition to a low-fat diet. They are low in fat and calories, while being high in fiber, vitamin C, and other essential nutrients. Enjoy them as a healthy and delicious snack or add them to smoothies and salads for extra flavor and nutrition.

What is the environmental impact of producing ZESPRI SunGold Kiwifruit?

ZESPRI SunGold Kiwifruit has a relatively low environmental impact compared to other fruits. Kiwifruit production requires less water and land compared to many other fruits, and ZESPRI has sustainability practices in place to minimize their environmental footprint. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of any food product.




Compare Raw ZESPRI SunGold Kiwifruit with: