Comparing Nutrients in 300 calories Java-plum VS Green Kiwifruit

Weight per 300 calories

• Java-plum: 500g
• Green Kiwifruit: 492g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Java-plum or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	55.5% 72g	130g per day for Men 19-50 years
Sugars	NA	61% 44.2g	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	29.5% 21.4g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	NA	39% 14.8g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 19.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	24% 0.31mg	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	30.7% 123μg	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	79.4% 71.5mg	507% 456mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Calcium	9.5% 95mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	71% 0.64mg	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	12% 0.95mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.48mg	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	12% 85mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	NA	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11% 409g	3700g per day for Men 19-50 years

Java-plum VS Green Kiwifruit Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Java-plum or Green Kiwifruit?

Lets compare vitamin content per 300 calories of Java-plum vs Green Kiwifruit:

• 300 kcal of Raw Green Kiwifruit contain 4.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.4 times more Vitamin C than Raw Java-plum.
• 300 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Java-plum vs Green Kiwifruit:

• 300 kcal of Raw Green Kiwifruit contain 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Green Kiwifruit contain 1.6 times more Protein than Raw Java-plum.
• Both Java-plum and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per 300 calories.