Comparing Nutrients in 14 ounces Green Kiwifruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Green Kiwifruit	Almonds	Recommended Dietary Allowance
Energy	8.35% 242kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	47% 15g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 15.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	131% 49.6g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	43.7% 175μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.6% 5.8mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Almonds:

• Raw Green Kiwifruit has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B1, 45.5 times more Vitamin B2, 10.6 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 17.6 times more Vitamin E than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Kiwifruit vs Almonds:

• Raw Green Kiwifruit has 18.8 times more Water than Almonds.
• While Almonds contain 7.9 times more Calcium, 7.9 times more Copper, 12 times more Iron, 15.9 times more Magnesium, 22.2 times more Manganese, 14.1 times more Phosphorus, 2.3 times more Potassium, 20.5 times more Selenium and 22.3 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Kiwifruit has 14 times more Omega 3, 2.1 times more Sugars and 39.5 times more Fructose than Almonds.
• While Almonds contain 9.5 times more Energy, 96 times more Fat, 131.1 times more Saturated Fat, 50.1 times more Omega 6, 1.5 times more Carbohydrate, 4.2 times more Fiber and 18.6 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.