Comparing Nutrients in 300 calories Green Kiwifruit VS Java-plum

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Java-plum	4%	3%	93%

Macro Nutrients

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

Vitamins

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Vitamin A	2.2% 19.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14.6% 0.19mg	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	30.7% 123μg	NA	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	507% 456mg	79.4% 71.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Green Kiwifruit VS Java-plum Nutrients Per 300 Kcal

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

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

• 300 calories of Green Kiwifruit have 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 Java-plum.
• 300 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Green Kiwifruit have 1.8 times more Calcium, 1.6 times more Iron, 2 times more Phosphorus and 3.9 times more Potassium than Java-plum.
• Both Green Kiwifruit and Java-plum contain similar levels of Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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