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Nutrients in 500 calories of ZESPRI SunGold Kiwifruit

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

Weight per 500 Calories

ZESPRI SunGold Kiwifruit
794g

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

Macros Ratio

Protein Fat Carbs
6%
4%
90%
500 kcal ▼

Macro Nutrients

ZESPRI SunGold Kiwifruit
Energy500 kcal
17.2%
Raw ZESPRI SunGold Kiwifruit has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.22 g
2.3%
Raw ZESPRI SunGold Kiwifruit has 2.2222222222222 g of Fat per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.52 g
1.6%
Raw ZESPRI SunGold Kiwifruit has 0.51587301587302 g of Saturated Fat per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21.3%
Raw ZESPRI SunGold Kiwifruit has 0.34126984126984 g of Omega 3 per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.48 g
2.8%
Raw ZESPRI SunGold Kiwifruit has 0.47619047619048 g of Omega 6 per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw ZESPRI SunGold Kiwifruit has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate125 g
96%
Raw ZESPRI SunGold Kiwifruit has 125.31746031746 g of Carbohydrate per 500 calories, which is 96% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars98 g
135%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw ZESPRI SunGold Kiwifruit has 97.619047619048 g of Sugars per 500 calories, which is 135% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose46 g
63.5%
≤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 46.031746031746 g of Fructose per 500 calories, which is 63.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose42 g
%
Raw ZESPRI SunGold Kiwifruit has 41.904761904762 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose9.7 g
%
Raw ZESPRI SunGold Kiwifruit has 9.6825396825397 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11 g
29.2%
Raw ZESPRI SunGold Kiwifruit has 11.111111111111 g of Fiber per 500 calories, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.1 g
14.5%
Raw ZESPRI SunGold Kiwifruit has 8.0952380952381 g of Protein per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

ZESPRI SunGold Kiwifruit
Vitamin A7.94 μg
0.88%
RAE, retinol activity equivalents
Raw ZESPRI SunGold Kiwifruit has 7.9365079365079 μg of Vitamin A per 500 calories, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10 mg
0%
Thiamine
Raw ZESPRI SunGold Kiwifruit has 0 mg of Vitamin B1 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg
45%
Riboflavin
Raw ZESPRI SunGold Kiwifruit has 0.58730158730159 mg of Vitamin B2 per 500 calories, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.83 mg
11.5%
Niacin, nicotinic acid, niacinamide
Raw ZESPRI SunGold Kiwifruit has 1.8333333333333 mg of Vitamin B3 per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.95 mg
19%
Pantothenic acid
Raw ZESPRI SunGold Kiwifruit has 0.95238095238095 mg of Vitamin B5 per 500 calories, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg
48.2%
Pyridoxine
Raw ZESPRI SunGold Kiwifruit has 0.62698412698413 mg of Vitamin B6 per 500 calories, which is 48.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9246 μg
61.5%
Folates and Folic Acid
Raw ZESPRI SunGold Kiwifruit has 246.03174603175 μg of Vitamin B9 per 500 calories, which is 61.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120.63 μg
26.5%
Cobalamin
Raw ZESPRI SunGold Kiwifruit has 0.63492063492063 μg of Vitamin B12 per 500 calories, which is 26.5% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1280 mg
1422%
Ascorbic acid
Raw ZESPRI SunGold Kiwifruit has 1280.1587301587 mg of Vitamin C per 500 calories, which is 1422% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw ZESPRI SunGold Kiwifruit has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg
74%
Tocopherols and Tocotrienols
Raw ZESPRI SunGold Kiwifruit has 11.111111111111 mg of Vitamin E per 500 calories, which is 74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K48.4 μg
40.3%
Phytomenadione or phylloquinone
Raw ZESPRI SunGold Kiwifruit has 48.412698412698 μg of Vitamin K per 500 calories, which is 40.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

ZESPRI SunGold Kiwifruit
Calcium135 mg
13.5%
Raw ZESPRI SunGold Kiwifruit has 134.92063492063 mg of Calcium per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
133%
Raw ZESPRI SunGold Kiwifruit has 1.1984126984127 mg of Copper per 500 calories, which is 133% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride0 μg
0%
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 500 calories, which is 0% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.67 mg
21%
Raw ZESPRI SunGold Kiwifruit has 1.6666666666667 mg of Iron per 500 calories, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium95 mg
22.7%
Raw ZESPRI SunGold Kiwifruit has 95.238095238095 mg of Magnesium per 500 calories, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.38 mg
16.6%
Raw ZESPRI SunGold Kiwifruit has 0.38095238095238 mg of Manganese per 500 calories, which is 16.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus198 mg
28.3%
Raw ZESPRI SunGold Kiwifruit has 198.4126984127 mg of Phosphorus per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2500 mg
73.5%
Raw ZESPRI SunGold Kiwifruit has 2500 mg of Potassium per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.17 μg
5.77%
Raw ZESPRI SunGold Kiwifruit has 3.1746031746032 μg of Selenium per 500 calories, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Raw ZESPRI SunGold Kiwifruit has 23.809523809524 mg of Sodium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.63 mg
5.77%
Raw ZESPRI SunGold Kiwifruit has 0.63492063492063 mg of Zinc per 500 calories, which is 5.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water654 g
17.7%
Raw ZESPRI SunGold Kiwifruit has 654.28571428571 g of Water per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw ZESPRI SunGold Kiwifruit:
Minerals in 500 calories of Raw ZESPRI SunGold Kiwifruit:
Macronutrients in 500 calories of Raw ZESPRI SunGold Kiwifruit:



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