Nutrients in 300 calories of ZESPRI SunGold Kiwifruit

Raw ZESPRI SunGold Kiwifruit (Actinidia chinensis æZesy002Æ (Gold3)), also known as Gold3.

Weight per 300 Calories

ZESPRI SunGold Kiwifruit

476g

Raw ZESPRI SunGold Kiwifruit has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

ZESPRI SunGold Kiwifruit

Energy300 kcal

10.3%

Raw ZESPRI SunGold Kiwifruit has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.33 g

1.37%

Raw ZESPRI SunGold Kiwifruit has 1.3333333333333 g of Fat per 300 calories, which is 1.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.97%

Raw ZESPRI SunGold Kiwifruit has 0.30952380952381 g of Saturated Fat per 300 calories, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.8%

Raw ZESPRI SunGold Kiwifruit has 0.2047619047619 g of Omega 3 per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw ZESPRI SunGold Kiwifruit has 0.28571428571429 g of Omega 6 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw ZESPRI SunGold Kiwifruit has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75 g

58%

Raw ZESPRI SunGold Kiwifruit has 75.190476190476 g of Carbohydrate per 300 calories, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars58.6 g

80.8%

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

Raw ZESPRI SunGold Kiwifruit has 58.571428571429 g of Sugars per 300 calories, which is 80.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose27.6 g

38%

≤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]

Raw ZESPRI SunGold Kiwifruit has 27.619047619048 g of Fructose per 300 calories, which is 38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose25 g

Raw ZESPRI SunGold Kiwifruit has 25.142857142857 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.8 g

Raw ZESPRI SunGold Kiwifruit has 5.8095238095238 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.67 g

17.5%

Raw ZESPRI SunGold Kiwifruit has 6.6666666666667 g of Fiber per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.86 g

8.67%

Raw ZESPRI SunGold Kiwifruit has 4.8571428571429 g of Protein per 300 calories, which is 8.67% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

ZESPRI SunGold Kiwifruit

Vitamin A4.76 μg

0.53%

RAE, retinol activity equivalents

Raw ZESPRI SunGold Kiwifruit has 4.7619047619048 μg of Vitamin A per 300 calories, which is 0.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10 mg

Thiamine

Raw ZESPRI SunGold Kiwifruit has 0 mg of Vitamin B1 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27%

Riboflavin

Raw ZESPRI SunGold Kiwifruit has 0.35238095238095 mg of Vitamin B2 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.88%

Niacin, nicotinic acid, niacinamide

Raw ZESPRI SunGold Kiwifruit has 1.1 mg of Vitamin B3 per 300 calories, which is 6.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg

11.4%

Pantothenic acid

Raw ZESPRI SunGold Kiwifruit has 0.57142857142857 mg of Vitamin B5 per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29%

Pyridoxine

Raw ZESPRI SunGold Kiwifruit has 0.37619047619048 mg of Vitamin B6 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9148 μg

37%

Folates and Folic Acid

Raw ZESPRI SunGold Kiwifruit has 147.61904761905 μg of Vitamin B9 per 300 calories, which is 37% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120.38 μg

16%

Cobalamin

Raw ZESPRI SunGold Kiwifruit has 0.38095238095238 μg of Vitamin B12 per 300 calories, which is 16% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C768 mg

853%

Ascorbic acid

Raw ZESPRI SunGold Kiwifruit has 768.09523809524 mg of Vitamin C per 300 calories, which is 853% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw ZESPRI SunGold Kiwifruit has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.67 mg

44.4%

Tocopherols and Tocotrienols

Raw ZESPRI SunGold Kiwifruit has 6.6666666666667 mg of Vitamin E per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K29 μg

24.2%

Phytomenadione or phylloquinone

Raw ZESPRI SunGold Kiwifruit has 29.047619047619 μg of Vitamin K per 300 calories, which is 24.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

ZESPRI SunGold Kiwifruit

Calcium81 mg

8.1%

Raw ZESPRI SunGold Kiwifruit has 80.952380952381 mg of Calcium per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80%

Raw ZESPRI SunGold Kiwifruit has 0.71904761904762 mg of Copper per 300 calories, which is 80% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride0 μg

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

Raw ZESPRI SunGold Kiwifruit has 0 μg of Fluoride per 300 calories, which is 0% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1 mg

12.5%

Raw ZESPRI SunGold Kiwifruit has 1 mg of Iron per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium57 mg

13.6%

Raw ZESPRI SunGold Kiwifruit has 57.142857142857 mg of Magnesium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.23 mg

9.94%

Raw ZESPRI SunGold Kiwifruit has 0.22857142857143 mg of Manganese per 300 calories, which is 9.94% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus119 mg

17%

Raw ZESPRI SunGold Kiwifruit has 119.04761904762 mg of Phosphorus per 300 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1500 mg

44%

Raw ZESPRI SunGold Kiwifruit has 1500 mg of Potassium per 300 calories, which is 44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.9 μg

3.46%

Raw ZESPRI SunGold Kiwifruit has 1.9047619047619 μg of Selenium per 300 calories, which is 3.46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.3 mg

0.95%

Raw ZESPRI SunGold Kiwifruit has 14.285714285714 mg of Sodium per 300 calories, which is 0.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.38 mg

3.46%

Raw ZESPRI SunGold Kiwifruit has 0.38095238095238 mg of Zinc per 300 calories, which is 3.46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water393 g

10.6%

Raw ZESPRI SunGold Kiwifruit has 392.57142857143 g of Water per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw ZESPRI SunGold Kiwifruit:

300 calories of ZESPRI SunGold Kiwifruit has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B5 and Vitamin B12.
This fruit has some Vitamin B3.
It has no Vitamin A, Vitamin B1 and Vitamin D.

Minerals in 300 calories of Raw ZESPRI SunGold Kiwifruit:

300 calories of ZESPRI SunGold Kiwifruit is an excellent source of Copper and Potassium.
It has a good amount of Calcium, Iron, Magnesium, Manganese and Phosphorus.
It also has some Selenium and Zinc.
While 300 calories of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 300 calories of Raw ZESPRI SunGold Kiwifruit:

300 calories of ZESPRI SunGold Kiwifruit has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fructose.
It also has a good amount of Omega 3, Fiber and Protein.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw ZESPRI SunGold Kiwifruit with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of ZESPRI SunGold Kiwifruit

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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