Comparing Nutrients in 100 calories Java-plum VS Green Kiwifruit

Weight per 100 calories

• Java-plum: 167g
• Green Kiwifruit: 164g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Java-plum or Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.84% 7.13g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.74g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	NA	13% 4.9g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.73% 6.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	5.57% 55.7mg	1000mg per day for Men 19-50 years
Copper	NA	23.7% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.96% 0.32mg	6.35% 0.51mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.64% 28mg	420mg per day for Men 19-50 years
Manganese	NA	7% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	7.96% 55.7mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	NA	0.6% 0.33μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.3mg	0.33% 4.9mg	1500mg per day for Men 19-50 years
Zinc	NA	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	3.74% 139g	3.7% 136g	3700g per day for Men 19-50 years

Java-plum VS Green Kiwifruit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Java-plum or Green Kiwifruit?

Lets compare vitamin content per 100 calories of Java-plum vs Green Kiwifruit:

• 100 kcal of Raw Green Kiwifruit contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.4 times more Vitamin C than Raw Java-plum.
• 100 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Java-plum vs Green Kiwifruit:

• 100 kcal of Raw Green Kiwifruit contain 1.8 times more Calcium, 1.6 times more Iron, 2 times more Phosphorus and 3.9 times more Potassium than Raw Java-plum.
• Both Java-plum and Green Kiwifruit contain similar levels of Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Green Kiwifruit contain 1.6 times more Protein than Raw Java-plum.
• Both Java-plum and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per 100 calories.