Comparing Nutrients in 300 calories Almonds VS Green Kiwifruit

Weight per 300 calories

• Almonds: 51.8g
• Green Kiwifruit: 492g

Almonds have 9.5 times more energy per 100g than Green Kiwifruit. It has very high energy density when compared to other foods. Raw Green Kiwifruit having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Almonds	Green Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	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	8.6% 11g	55.5% 72g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	% 20.2g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.74g	g per day for Men 19-50 years
Fiber	17% 6.48g	39% 14.8g	38g per day for Men 19-50 years
Protein	19.6% 11g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	8.85% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	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

	Almonds	Green Kiwifruit	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	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	24% 1.92mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	11% 409g	3700g per day for Men 19-50 years

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

• Almonds have 4.8 times more Vitamin B2 and 1.8 times more Vitamin E than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.3 times more Vitamin B1, 3.7 times more Vitamin B5, 4.4 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Green Kiwifruit have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Green Kiwifruit:

• Almonds have 1.3 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Selenium and 2.3 times more Zinc than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 4 times more Potassium and 178.8 times more Water than Almonds.
• Both Almonds and Raw Green Kiwifruit have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 10.1 times more Fat, 13.8 times more Saturated Fat, 5.3 times more Omega 6 and 2 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 132.9 times more Omega 3, 6.5 times more Carbohydrate, 19.6 times more Sugars, 375.4 times more Fructose and 2.3 times more Fiber than Almonds.
• Both Almonds and Raw Green Kiwifruit have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.