Comparing Nutrients in 1 kilogram Green Kiwifruit VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Kumquats	10%	10%	80%

Macro Nutrients

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Energy	21% 610kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	122% 159g	130g per day for Men 19-50 years
Sugars	124% 90g	129% 94g	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	60% 43.5g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	171% 65g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	27.7% 0.36mg	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	62.5% 250μg	42.5% 170μg	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	1030% 927mg	488% 439mg	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	97% 14.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	34% 340mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	106% 0.95mg	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	38.8% 3.1mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	58.7% 1.35mg	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	48.6% 340mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.5% 831g	22% 809g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 1.8 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Kumquats.
• While Raw Kumquats contain 3.8 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 1.4 times more Copper, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 1.8 times more Calcium, 2.8 times more Iron and 1.4 times more Manganese than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Magnesium, Zinc and Water per 1 kg.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Kiwifruit has 2 times more Omega 6 than Raw Kumquats.
• While Raw Kumquats contain 2.2 times more Fiber and 1.6 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 1 kg.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.