Comparing Nutrients in 1 kilogram Java-plum VS 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	20.7% 600kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	124% 90g	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	60% 43.5g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	48.5% 0.63mg	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	62.5% 250μg	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	159% 143mg	1030% 927mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Calcium	19% 190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	144% 1.3mg	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	23.8% 1.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	NA	42.6% 0.98mg	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	24.3% 170mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.5% 831g	22.5% 831g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Green Kiwifruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Java-plum versus 1 kg of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Java-plum vs Green Kiwifruit:

• 1 kg of Raw Green Kiwifruit contains 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 Raw Java-plum.
• 1 kilogram of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Java-plum as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Java-plum vs Green Kiwifruit:

• 1 kg of Raw Green Kiwifruit contains 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 one kilogram.
• 1 kilogram of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Kiwifruit contains 1.6 times more Protein than Raw Java-plum.
• Both Java-plum and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Java-plum provide inadequate amounts of Protein