Comparing Nutrients in 500 calories Kumquats VS Java-plum

Weight per 500 calories

• Kumquats: 704g
• Java-plum: 833g

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

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

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Java-plum	4%	3%	93%

Macro Nutrients

	Kumquats	Java-plum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.06g	1.98% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	100% 130g	130g per day for Men 19-50 years
Sugars	91% 66g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.8g	NA	38g per day for Men 19-50 years
Protein	23.6% 13.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Java-plum	Recommended Dietary Allowance
Vitamin A	11.7% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.8% 0.63mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	30% 120μg	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	344% 309mg	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	7.04% 1.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Java-plum	Recommended Dietary Allowance
Calcium	43.7% 437mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	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	75.7% 6.06mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	19% 134mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	15.4% 569g	18.7% 693g	3700g per day for Men 19-50 years

Kumquats VS Java-plum Nutrients Per 500 Kcal

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

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

• 500 calories of Kumquats have more Vitamin A, 5.2 times more Vitamin B1, 6.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin C than Java-plum.
• Both Kumquats and Java-plum provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Kumquats as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Kumquats vs Java-plum:

• 500 calories of Kumquats have 2.8 times more Calcium, 3.8 times more Iron and 2 times more Potassium than Java-plum.
• Both Kumquats and Java-plum contain similar levels of Magnesium, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Kumquats have 2.2 times more Protein than Java-plum.
• Both Kumquats and Java-plum offer comparable quantities of Energy and Carbohydrate per 500 calories.