Comparing Nutrients in 100 calories ZESPRI SunGold KiwifruitVS Canned Carrots with Liquids and Salt

Weight per 100 calories

ZESPRI SunGold Kiwifruit

159g

Canned Carrots with Liquids and Salt

435g

ZESPRI SunGold Kiwifruit has 2.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - ZESPRI SunGold Kiwifruit or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

ZESPRI SunGold Kiwifruit

90%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

ZESPRI SunGold Kiwifruitvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.46%0.44g

Fat

0.63%0.61g

0.44 gvs0.61 g

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

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0.32%0.1g

Saturated Fat

0.34%0.11g

0.1 gvs0.11 g

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

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4.27%0.068g

Omega 3

2.17%0.035g

0.068 gvs0.035 g

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

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0.56%0.095g

Omega 6

1.43%0.24g

0.095 gvs0.24 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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19.3%25g

Carbohydrate

18%23.3g

25 gvs23.3 g

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

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27%19.5g

Sugars

14.8%10.7g

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

19.5 gvs10.7 g

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

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12.7%9.2g

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]

9.2 gvsNA g

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

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%8.4g

Glucose

8.4 gvsNA g

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

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%1.94g

Sucrose

1.94 gvsNA g

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

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5.85%2.22g

Fiber

20.6%7.83g

2.22 gvs7.83 g

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

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2.9%1.6g

Protein

4.5%2.52g

1.6 gvs2.52 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 Canned Carrots with Liquids and Salt

0.18%1.6μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

1.6 μgvs2665 μg

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

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0%0mg

Vitamin B1

6.9%0.083mg

Thiamine

0 mgvs0.083 mg

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

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9.04%0.12mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.12 mgvs0.12 mg

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

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2.3%0.37mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs1.83 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.8%0.19mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.19 mgvs0.6 mg

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

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9.65%0.13mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.13 mgvs0.49 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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12.3%49.2μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

49.2 μgvs34.8 μg

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

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5.3%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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284%256mg

Vitamin C

9.66%8.7mg

Ascorbic acid

256 mgvs8.7 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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15%2.22mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

2.22 mgvs3.17 mg

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

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8.07%9.7μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

9.7 μgvs42.6 μg

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

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Minerals

ZESPRI SunGold Kiwifruitvs Canned Carrots with Liquids and Salt

2.7%27mg

Calcium

13.5%135mg

27 mgvs135 mg

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

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26.6%0.24mg

Copper

49.8%0.45mg

0.24 mgvs0.45 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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4.17%0.33mg

Iron

28.3%2.26mg

0.33 mgvs2.26 mg

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

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4.54%19mg

Magnesium

9.3%39mg

19 mgvs39 mg

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

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3.3%0.076mg

Manganese

85%1.96mg

0.076 mgvs1.96 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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5.67%39.7mg

Phosphorus

12.4%87mg

39.7 mgvs87 mg

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

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14.7%500mg

Potassium

22%752mg

500 mgvs752 mg

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

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1.15%0.63μg

Selenium

3.16%1.74μg

0.63 μgvs1.74 μg

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

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0.32%4.76mg

Sodium

69.6%1043mg

4.76 mgvs1043 mg

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

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1.15%0.13mg

Zinc

11.5%1.26mg

0.13 mgvs1.26 mg

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

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3.54%131g

Water

11%404g

131 gvs404 g

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

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Lets compare vitamin content per 100 calories of ZESPRI SunGold Kiwifruit vs Canned Carrots with Liquids and Salt:

Raw ZESPRI SunGold Kiwifruit has 1.4 times more Vitamin B9, more Vitamin B12 and 29.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1679.1 times more Vitamin A, more Vitamin B1, 5 times more Vitamin B3, 3.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.4 times more Vitamin E and 4.4 times more Vitamin K than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 per 100 kcal.
Both Raw ZESPRI SunGold Kiwifruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for ZESPRI SunGold Kiwifruit vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 5 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 2.1 times more Magnesium, 25.7 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium, 219.1 times more Sodium, 9.9 times more Zinc and 3.1 times more Water than Raw ZESPRI SunGold Kiwifruit.

Comparison of macro-nutrients per 100 calories:

Raw ZESPRI SunGold Kiwifruit has 2 times more Omega 3 and 1.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Omega 6, 3.5 times more Fiber and 1.6 times more Protein than Raw ZESPRI SunGold Kiwifruit.
Both Raw ZESPRI SunGold Kiwifruit and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw ZESPRI SunGold Kiwifruit as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

ZESPRI SunGold KiwifruitVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCanned Carrots with Liquids and SaltVS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumZESPRI SunGold KiwifruitVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories ZESPRI SunGold KiwifruitVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - ZESPRI SunGold Kiwifruit or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: