Comparing Nutrients in 500 calories Green Kiwifruit VS Java-plum

Weight per 500 calories

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

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

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

Vitamins

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

Minerals

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

Green Kiwifruit VS Java-plum Nutrients Per 500 Kcal

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

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

• 500 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.
• 500 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 500 calories.

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

• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.