Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Broccoli

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Broccoli

3.08%89.3kcal

Energy

1.66%48kcal

89.3 kcalvs48 kcal

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

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0.41%0.4g

Fat

0.54%0.52g

0.4 gvs0.52 g

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

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0.29%0.092g

Saturated Fat

0.5%0.16g

0.092 gvs0.16 g

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

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3.8%0.061g

Omega 3

5.6%0.089g

0.061 gvs0.089 g

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

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0.5%0.085g

Omega 6

0.41%0.069g

0.085 gvs0.069 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

7.24%9.4g

22.4 gvs9.4 g

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

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24%17.4g

Sugars

3.32%2.4g

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

17.4 gvs2.4 g

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

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11.3%8.22g

Fructose

1.33%0.96g

≤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 gvs0.96 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

%0.14g

1.73 gvs0.14 g

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

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5.22%2g

Fiber

9.7%3.7g

2 gvs3.7 g

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

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2.6%1.45g

Protein

7.14%4g

1.45 gvs4 g

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

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Vitamins

ZESPRI SunGold Kiwifruitvs Broccoli

0.16%1.4μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

1.4 μgvs44 μg

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

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0%0mg

Vitamin B1

8.4%0.1mg

Thiamine

0 mgvs0.1 mg

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

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8.07%0.1mg

Vitamin B2

12.8%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

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.91 mg

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

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3.4%0.17mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.17 mgvs0.81 mg

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

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8.6%0.11mg

Vitamin B6

19%0.25mg

Pyridoxine

0.11 mgvs0.25 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

22.3%89.3μg

Folates and Folic Acid

44 μgvs89.3 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

140%126mg

Ascorbic acid

229 mgvs126 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

7.37%1.1mg

Tocopherols and Tocotrienols

2 mgvs1.1 mg

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

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7.2%8.65μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

8.65 μgvs144 μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs Broccoli

2.4%24mg

Calcium

6.66%66.6mg

24 mgvs66.6 mg

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

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23.8%0.21mg

Copper

7.7%0.069mg

0.21 mgvs0.069 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

13%1.03mg

0.3 mgvs1.03 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

13%0.3mg

0.068 mgvs0.3 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

13.4%94mg

35.4 mgvs94 mg

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

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13%447mg

Potassium

13%448mg

447 mgvs448 mg

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

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1.03%0.57μg

Selenium

6.44%3.54μg

0.57 μgvs3.54 μg

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

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0.28%4.25mg

Sodium

3.1%46.8mg

4.25 mgvs46.8 mg

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

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1.03%0.11mg

Zinc

5.3%0.58mg

0.11 mgvs0.58 mg

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

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3.16%117g

Water

3.42%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 Broccoli:

Raw ZESPRI SunGold Kiwifruit has more Vitamin B12, 1.8 times more Vitamin C and 1.8 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 16.7 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

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

Raw ZESPRI SunGold Kiwifruit has 3.1 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Calcium, 3.5 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, 6.3 times more Selenium, 11 times more Sodium and 5.1 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Raw Broccoli have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw ZESPRI SunGold Kiwifruit has 1.9 times more Energy, 2.4 times more Carbohydrate, 7.2 times more Sugars and 8.5 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit as well as Raw 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 calciumBroccoliVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces ZESPRI SunGold KiwifruitVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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