Comparing Nutrients in 1 pound ZESPRI SunGold KiwifruitVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Roasted Almonds

13%

74%

13%

1 lb ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Roasted Almonds

9.85%286kcal

Energy

94%2712kcal

286 kcalvs2712 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

246%238g

1.27 gvs238 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.92%0.29g

Saturated Fat

58%18.6g

0.29 gvs18.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.2g

Omega 3

2.83%0.045g

0.2 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.6%0.27g

Omega 6

345%58.7g

0.27 gvs58.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55%71.6g

Carbohydrate

73.3%95g

71.6 gvs95 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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77%55.8g

Sugars

30.4%22g

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

55.8 gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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36.3%26.3g

Fructose

0.063%0.045g

≤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]

26.3 gvs0.045 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%24g

Glucose

%0.045g

24 gvs0.045 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.53g

Sucrose

%21.5g

5.53 gvs21.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.7%6.35g

Fiber

130%49.4g

6.35 gvs49.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.26%4.63g

Protein

170%95g

4.63 gvs95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

ZESPRI SunGold Kiwifruitvs Roasted Almonds

0.5%4.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.54 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

29%0.35mg

Thiamine

0 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B2

418%5.43mg

Riboflavin

0.34 mgvs5.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.55%1.05mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.54mg

Vitamin B5

29%1.46mg

Pantothenic acid

0.54 mgvs1.46 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.6%0.36mg

Vitamin B6

47.5%0.62mg

Pyridoxine

0.36 mgvs0.62 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35%141μg

Vitamin B9

62.4%249μg

Folates and Folic Acid

141 μgvs249 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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15%0.36μg

Vitamin B12

0%0μg

Cobalamin

0.36 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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813%732mg

Vitamin C

0%0mg

Ascorbic acid

732 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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42.3%6.35mg

Vitamin E

723%108mg

Tocopherols and Tocotrienols

6.35 mgvs108 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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23%27.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

27.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

ZESPRI SunGold Kiwifruitvs Roasted Almonds

7.7%77mg

Calcium

122%1216mg

77 mgvs1216 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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76%0.68mg

Copper

554%5mg

0.68 mgvs5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

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

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.95mg

Iron

211%17mg

0.95 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.4mg

Magnesium

301%1266mg

54.4 mgvs1266 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.47%0.22mg

Manganese

440%10mg

0.22 mgvs10 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

305%2136mg

113 mgvs2136 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1429mg

Potassium

95%3234mg

1429 mgvs3234 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.3%1.8μg

Selenium

16.5%9.07μg

1.8 μgvs9.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.91%13.6mg

Sodium

0.91%13.6mg

13.6 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.3%0.36mg

Zinc

136%15mg

0.36 mgvs15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%374g

Water

0.3%11g

374 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of ZESPRI SunGold Kiwifruit vs Roasted Almonds:

Raw ZESPRI SunGold Kiwifruit has more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain more Vitamin B1, 16.2 times more Vitamin B2, 15.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 17.1 times more Vitamin E than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for ZESPRI SunGold Kiwifruit vs Roasted Almonds:

Raw ZESPRI SunGold Kiwifruit has 34.2 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 15.8 times more Calcium, 7.3 times more Copper, 17.8 times more Iron, 23.3 times more Magnesium, 46.5 times more Manganese, 18.8 times more Phosphorus, 2.3 times more Potassium, 5 times more Selenium and 41.4 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 1 pound:

Raw ZESPRI SunGold Kiwifruit has 4.3 times more Omega 3, 2.5 times more Sugars and 580 times more Fructose than Dry Roasted Almonds.
While Dry Roasted Almonds contain 9.5 times more Energy, 187.6 times more Fat, 63 times more Saturated Fat, 215.8 times more Omega 6, 1.3 times more Carbohydrate, 7.8 times more Fiber and 20.5 times more Protein than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

ZESPRI SunGold KiwifruitVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumRoasted AlmondsVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 1 pound ZESPRI SunGold KiwifruitVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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