Comparing Nutrients in 500 calories Green Kiwifruit VS Kumquats

Weight per 500 calories

• Green Kiwifruit: 820g
• Kumquats: 704g

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

Which food has more nutrients per 500 calories - Green Kiwifruit or Kumquats?

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	86% 112g	130g per day for Men 19-50 years
Sugars	102% 73.7g	91% 66g	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	120% 45.8g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	11.7% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	48.8% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	19.5% 0.25mg	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	30% 120μg	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	344% 309mg	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	79.8% 12mg	7.04% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	28% 279mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	74.3% 0.67mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	41.3% 0.95mg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	4.7% 70.4mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	15.4% 569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 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.
• While Raw Kumquats contain 3.2 times more Vitamin A and 3.1 times more Vitamin B2 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 1.6 times more Copper, 2.1 times more Phosphorus and 2 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 1.6 times more Calcium and 2.4 times more Iron than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Magnesium, Manganese, Zinc and Water per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Kiwifruit has 2.3 times more Omega 6 than Raw Kumquats.
• While Raw Kumquats contain 1.4 times more Fat, 1.9 times more Fiber and 1.4 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 500 kcal.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.