Comparing Nutrients in 1 pound 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	9.54% 277kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	55.5% 72g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	58.6% 42.5g	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	27.2% 19.7g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	12.6% 0.16mg	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	28.3% 113μg	19.3% 77μg	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	467% 420mg	221% 199mg	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	44% 6.62mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	15.4% 154mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	48% 0.43mg	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	17.6% 1.4mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26.6% 0.61mg	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	22% 154mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 377g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.