Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs California Red Kidney Beans

3.08%89.3kcal

Energy

16%468kcal

89.3 kcalvs468 kcal

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

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0.41%0.4g

Fat

0.37%0.35g

0.4 gvs0.35 g

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

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0.29%0.092g

Saturated Fat

0.16%0.051g

0.092 gvs0.051 g

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

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3.8%0.061g

Omega 3

7.44%0.12g

0.061 gvs0.12 g

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

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0.5%0.085g

Omega 6

0.45%0.077g

0.085 gvs0.077 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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17.2%22.4g

Carbohydrate

65.2%84.8g

22.4 gvs84.8 g

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

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24%17.4g

Sugars

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

17.4 gvsNA g

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

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11.3%8.22g

Fructose

≤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]

8.22 gvsNA g

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

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%7.5g

Glucose

7.5 gvsNA g

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

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%1.73g

Sucrose

1.73 gvsNA g

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

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5.22%2g

Fiber

93%35.3g

2 gvs35.3 g

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

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2.6%1.45g

Protein

61.7%34.5g

1.45 gvs34.5 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 California Red Kidney Beans

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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0%0mg

Vitamin B1

62.5%0.75mg

Thiamine

0 mgvs0.75 mg

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

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8.07%0.1mg

Vitamin B2

24%0.31mg

Riboflavin

0.1 mgvs0.31 mg

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

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2.05%0.33mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs2.9 mg

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

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3.4%0.17mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.17 mgvs1.1 mg

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

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8.6%0.11mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.11 mgvs0.56 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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11%44μg

Vitamin B9

140%558μg

Folates and Folic Acid

44 μgvs558 μg

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

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4.72%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

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

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254%229mg

Vitamin C

7.1%6.38mg

Ascorbic acid

229 mgvs6.38 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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13.2%2mg

Vitamin E

Tocopherols and Tocotrienols

2 mgvsNA mg

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

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7.2%8.65μg

Vitamin K

Phytomenadione or phylloquinone

8.65 μgvsNA μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs California Red Kidney Beans

2.4%24mg

Calcium

27.6%276mg

24 mgvs276 mg

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

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23.8%0.21mg

Copper

173%1.56mg

0.21 mgvs1.56 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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3.72%0.3mg

Iron

166%13.3mg

0.3 mgvs13.3 mg

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

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4.05%17mg

Magnesium

54%227mg

17 mgvs227 mg

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

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2.96%0.068mg

Manganese

61.6%1.4mg

0.068 mgvs1.4 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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5.06%35.4mg

Phosphorus

82%574mg

35.4 mgvs574 mg

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

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13%447mg

Potassium

62%2112mg

447 mgvs2112 mg

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

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1.03%0.57μg

Selenium

8.25%4.54μg

0.57 μgvs4.54 μg

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

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0.28%4.25mg

Sodium

1.04%15.6mg

4.25 mgvs15.6 mg

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

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1.03%0.11mg

Zinc

33%3.6mg

0.11 mgvs3.6 mg

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

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3.16%117g

Water

0.45%16.7g

117 gvs16.7 g

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

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Lets compare vitamin content per 5 ounces of ZESPRI SunGold Kiwifruit vs California Red Kidney Beans:

Raw ZESPRI SunGold Kiwifruit has more Vitamin B12 and 35.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain more Vitamin B1, 3 times more Vitamin B2, 8.9 times more Vitamin B3, 6.5 times more Vitamin B5, 5 times more Vitamin B6 and 12.7 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for ZESPRI SunGold Kiwifruit vs California Red Kidney Beans:

Raw ZESPRI SunGold Kiwifruit has 7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 11.5 times more Calcium, 7.3 times more Copper, 44.5 times more Iron, 13.3 times more Magnesium, 20.8 times more Manganese, 16.2 times more Phosphorus, 4.7 times more Potassium, 8 times more Selenium and 31.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 5 ounces:

Raw California Red Kidney Beans contain 5.2 times more Energy, 2 times more Omega 3, 3.8 times more Carbohydrate, 17.8 times more Fiber and 23.9 times more Protein than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

ZESPRI SunGold KiwifruitVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCalifornia Red Kidney BeansVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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