Comparing Nutrients in 100 calories Green Kiwifruit VS Java-plum

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	20% 26g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	9.84% 7.13g	NA	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	% 6.74g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	NA	38g per day for Men 19-50 years
Protein	3.34% 1.87g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Calcium	5.57% 55.7mg	3.17% 31.7mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	NA	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	6.35% 0.51mg	3.96% 0.32mg	8mg per day for Men 19-50 years
Magnesium	6.64% 28mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	NA	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	7.96% 55.7mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	0.6% 0.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 4.9mg	1.56% 23.3mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	NA	11mg per day for Men 19-50 years
Water	3.7% 136g	3.74% 139g	3700g per day for Men 19-50 years

Green Kiwifruit VS Java-plum Nutrients Per 100 Kcal

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

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

• 100 calories of Green Kiwifruit have 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 Java-plum.
• 100 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

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

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

Comparison of macro-nutrients per 100 calories:

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