Comparing Nutrients in 5 ounces Green Kiwifruit VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Green Kiwifruit	Blanched Almonds	Recommended Dietary Allowance
Energy	3% 86.5kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 6.32g	g per day for Men 19-50 years
Fiber	11% 4.25g	37% 14g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Blanched Almonds	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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.8% 48mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.1 times more Vitamin B1, 28.4 times more Vitamin B2, 10.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 16.3 times more Vitamin E than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Kiwifruit vs Blanched Almonds:

• Raw Green Kiwifruit has 18.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.9 times more Calcium, 7.9 times more Copper, 10.6 times more Iron, 15.8 times more Magnesium, 18.7 times more Manganese, 14.1 times more Phosphorus, 2.1 times more Potassium, 16 times more Selenium, 6.3 times more Sodium and 21.2 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Kiwifruit has 10.5 times more Omega 3, 1.9 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 9.7 times more Energy, 101 times more Fat, 136.3 times more Saturated Fat, 50.3 times more Omega 6, 1.3 times more Carbohydrate, 3.3 times more Fiber and 18.8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.