Comparing Nutrients in 300 calories Kumquats VS Green Kiwifruit

Weight per 300 calories

• Kumquats: 423g
• Green Kiwifruit: 492g

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

Which food has more nutrients per 300 calories - Kumquats or Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.75% 3.63g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	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	51.7% 67g	55.5% 72g	130g per day for Men 19-50 years
Sugars	54.6% 39.5g	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	72.3% 27.5g	39% 14.8g	38g per day for Men 19-50 years
Protein	14% 7.94g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	7.04% 63.4μg	2.2% 19.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	18% 72μg	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	206% 185mg	507% 456mg	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	4.23% 0.63mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Calcium	26% 262mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	45.4% 3.63mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	20% 84.5mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	11.5% 80.3mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	2.8% 42.3mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	9.23% 342g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Kumquats vs Green Kiwifruit:

• Raw Kumquats have 3.2 times more Vitamin A and 3.1 times more Vitamin B2 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 2 times more Vitamin B6, 1.7 times more Vitamin B9, 2.5 times more Vitamin C, 11.3 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Kumquats vs Green Kiwifruit:

• Raw Kumquats have 1.6 times more Calcium and 2.4 times more Iron than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.6 times more Copper, 2.1 times more Phosphorus and 2 times more Potassium than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Magnesium, Manganese, Zinc and Water per 300 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Kumquats have 1.4 times more Fat, 1.9 times more Fiber and 1.4 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 2.3 times more Omega 6 than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.