Comparing Nutrients in 300 calories Kumquats VS Java-plum

Weight per 300 calories

• Kumquats: 423g
• Java-plum: 500g

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

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

Macros Ratio

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

Macro Nutrients

	Kumquats	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.63g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	60% 77.8g	130g per day for Men 19-50 years
Sugars	54.6% 39.5g	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	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	72.3% 27.5g	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Kumquats	Java-plum	Recommended Dietary Allowance
Calcium	26% 262mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	45.4% 3.63mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	20% 84.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	11.5% 80.3mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.8% 42.3mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	NA	11mg per day for Men 19-50 years
Water	9.23% 342g	11.2% 416g	3700g per day for Men 19-50 years

Kumquats VS Java-plum Nutrients Per 300 Kcal

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

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

• 300 calories of Kumquats have 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 Java-plum.
• Both Kumquats and Java-plum provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Kumquats as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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