Comparing Nutrients in 500 calories Java-plum VS Green Kiwifruit

Weight per 500 calories

• Java-plum: 833g
• Green Kiwifruit: 820g

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

Discover which food has more nutrients per 500 calories - Java-plum or Green Kiwifruit?

Macros Ratio

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

Macro Nutrients

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.9g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	102% 73.7g	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	49% 35.7g	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	% 33.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	NA	64.7% 24.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.64% 32.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15.8% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.7% 0.52mg	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	51.2% 205μg	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	132% 119mg	844% 760mg	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	79.8% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Calcium	16% 158mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	NA	118% 1.07mg	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	19.8% 1.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.8mg	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	20.2% 142mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	75.2% 2557mg	3400mg per day for Men 19-50 years
Selenium	NA	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	7.78% 117mg	1.64% 24.6mg	1500mg per day for Men 19-50 years
Zinc	NA	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	18.7% 693g	18.4% 681g	3700g per day for Men 19-50 years

Java-plum VS Green Kiwifruit Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Java-plum or Green Kiwifruit?

Lets compare vitamin content per 500 calories of Java-plum vs Green Kiwifruit:

• 500 kcal of Raw Green Kiwifruit contain 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 Raw Java-plum.
• 500 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Java-plum vs Green Kiwifruit:

• 500 kcal of Raw Green Kiwifruit contain 1.8 times more Calcium, 1.6 times more Iron, 2 times more Phosphorus and 3.9 times more Potassium than Raw Java-plum.
• Both Java-plum and Green Kiwifruit contain similar levels of Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Green Kiwifruit contain 1.6 times more Protein than Raw Java-plum.
• Both Java-plum and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per 500 calories.