Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Boiled Broccoli

3.08%89.3kcal

Energy

1.7%49.6kcal

89.3 kcalvs49.6 kcal

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

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0.41%0.4g

Fat

0.6%0.58g

0.4 gvs0.58 g

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

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0.29%0.092g

Saturated Fat

0.35%0.11g

0.092 gvs0.11 g

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

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3.8%0.061g

Omega 3

10.5%0.17g

0.061 gvs0.17 g

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

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0.5%0.085g

Omega 6

0.43%0.072g

0.085 gvs0.072 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

7.83%10g

22.4 gvs10 g

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

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24%17.4g

Sugars

2.7%1.97g

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

17.4 gvs1.97 g

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

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11.3%8.22g

Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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%7.5g

Glucose

%0.69g

7.5 gvs0.69 g

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

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%1.73g

Sucrose

%0.11g

1.73 gvs0.11 g

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

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5.22%2g

Fiber

12.3%4.68g

2 gvs4.68 g

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

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2.6%1.45g

Protein

6.02%3.37g

1.45 gvs3.37 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 Boiled Broccoli

0.16%1.4μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

1.4 μgvs109 μg

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

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0%0mg

Vitamin B1

7.44%0.089mg

Thiamine

0 mgvs0.089 mg

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

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8.07%0.1mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.1 mgvs0.17 mg

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

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2.05%0.33mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.78 mg

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

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3.4%0.17mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.17 mgvs0.87 mg

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

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8.6%0.11mg

Vitamin B6

22%0.28mg

Pyridoxine

0.11 mgvs0.28 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

38.3%153μg

Folates and Folic Acid

44 μgvs153 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

102%92mg

Ascorbic acid

229 mgvs92 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

13.7%2.06mg

Tocopherols and Tocotrienols

2 mgvs2.06 mg

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

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7.2%8.65μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

8.65 μgvs200 μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs Boiled Broccoli

2.4%24mg

Calcium

5.67%56.7mg

24 mgvs56.7 mg

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

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23.8%0.21mg

Copper

9.6%0.086mg

0.21 mgvs0.086 mg

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

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0%0μg

Fluoride

0.14%5.67μg

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

0 μgvs5.67 μg

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

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3.72%0.3mg

Iron

12%0.95mg

0.3 mgvs0.95 mg

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

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4.05%17mg

Magnesium

7.1%29.8mg

17 mgvs29.8 mg

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

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2.96%0.068mg

Manganese

12%0.27mg

0.068 mgvs0.27 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

13.6%95mg

35.4 mgvs95 mg

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

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13%447mg

Potassium

12.2%415mg

447 mgvs415 mg

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

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1.03%0.57μg

Selenium

4.12%2.27μg

0.57 μgvs2.27 μg

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

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0.28%4.25mg

Sodium

3.87%58mg

4.25 mgvs58 mg

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

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1.03%0.11mg

Zinc

5.8%0.64mg

0.11 mgvs0.64 mg

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

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3.16%117g

Water

3.4%127g

117 gvs127 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 Boiled Broccoli:

Raw ZESPRI SunGold Kiwifruit has more Vitamin B12 and 2.5 times more Vitamin C than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 77 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 23.1 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Boiled and Drained Broccoli have similar amounts of Vitamin E per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for ZESPRI SunGold Kiwifruit vs Boiled Broccoli:

Raw ZESPRI SunGold Kiwifruit has 2.5 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Calcium, 3.2 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 4 times more Selenium, 13.7 times more Sodium and 5.6 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 5 oz.
Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw ZESPRI SunGold Kiwifruit has 1.8 times more Energy, 2.2 times more Carbohydrate, 8.8 times more Sugars and 7.8 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.8 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Boiled and Drained Broccoli 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 calciumBoiled BroccoliVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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