Comparing Nutrients in 5 ounces Green Kiwifruit VS 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	3% 86.5kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	17% 22g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	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	8.5% 6.17g	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.14% 0.054mg	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	8.86% 35.4μg	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	146% 131mg	22.5% 20.3mg	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	13.8% 2.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Java-plum	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	5.5% 0.44mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	6.9% 48mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Java-plum per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Kiwifruit versus 5 oz of Java-plum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Kiwifruit vs Java-plum:

• 5 ounces of Green Kiwifruit have 4.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.5 times more Vitamin C than Java-plum.
• 5 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Green Kiwifruit as well as Raw Java-plum have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Green Kiwifruit vs Java-plum:

• 5 ounces 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 five ounces.
• 5 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces 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 five ounces.
• 5 ounces of Java-plum provide inadequate amounts of Protein