Comparing Nutrients in 14 ounces Green Kiwifruit VS 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	8.35% 242kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	8.08% 4.52g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.6% 0.15mg	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	25% 99μg	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	409% 368mg	63% 56.8mg	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	38.6% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	15.4% 1.23mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	19.3% 135mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	NA	11mg per day for Men 19-50 years
Water	8.9% 330g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Java-plum per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Kiwifruit versus 14 oz of Java-plum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Java-plum:

• 14 ounces of Green Kiwifruit have 4.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.5 times more Vitamin C than Java-plum.
• 14 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Green Kiwifruit as well as Raw Java-plum have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Green Kiwifruit vs Java-plum:

• 14 ounces 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 14 ounces.
• 14 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces 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 14 ounces.
• 14 ounces of Java-plum provide inadequate amounts of Protein