Comparing Nutrients in 300 calories Java-plum VS Kumquats

Weight per 300 calories

• Java-plum: 500g
• Kumquats: 423g

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 Kumquats?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Kumquats	10%	10%	80%

Macro Nutrients

	Java-plum	Kumquats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.75% 3.63g	97g per day for Men 19-50 years
Saturated Fat	NA	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.52g	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	51.7% 67g	130g per day for Men 19-50 years
Sugars	NA	54.6% 39.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	72.3% 27.5g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Kumquats	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.04% 63.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	11.7% 0.15mg	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	18% 72μg	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	206% 185mg	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	4.23% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Kumquats	Recommended Dietary Allowance
Calcium	9.5% 95mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	NA	44.6% 0.4mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	20% 84.5mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.57mg	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	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.8% 42.3mg	1500mg per day for Men 19-50 years
Zinc	NA	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	11.2% 416g	9.23% 342g	3700g per day for Men 19-50 years

Java-plum VS Kumquats Nutrients Per 300 Kcal

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

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

• 300 calories of Java-plum have 1.2 times more Vitamin B6 than Kumquats.
• While 300 kcal of Raw Kumquats contain more Vitamin A, 5.2 times more Vitamin B1, 6.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin C than Raw Java-plum.
• 300 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Kumquats have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Java-plum vs Kumquats:

• 300 calories of Java-plum have 1.2 times more Water than Kumquats.
• While 300 kcal of Raw Kumquats contain 2.8 times more Calcium, 3.8 times more Iron and 2 times more Potassium than Raw Java-plum.
• Both Java-plum and Kumquats contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Kumquats contain 2.2 times more Protein than Raw Java-plum.
• Both Java-plum and Kumquats offer comparable quantities of Energy and Carbohydrate per 300 calories.