Comparing Nutrients in 5 ounces Green Kiwifruit VS Kumquats

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Energy	3% 86.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.03% 0.18g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	18.3% 13.3g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.93% 0.051mg	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	6.02% 24μg	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	69% 62.2mg	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	13.8% 2.07mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	15% 0.13mg	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	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	8.3% 0.19mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 1.8 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Kumquats.
• While Raw Kumquats contain 3.8 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Kiwifruit vs Kumquats:

• Raw Green Kiwifruit has 1.4 times more Copper, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 1.8 times more Calcium, 2.8 times more Iron and 1.4 times more Manganese than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Raw Kumquats have similar amounts of Magnesium, Zinc and Water per 5 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Kiwifruit has 2 times more Omega 6 than Raw Kumquats.
• While Raw Kumquats contain 2.2 times more Fiber and 1.6 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 5 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.