Comparing Nutrients in 7 ounces Java-plum VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	24.6% 18g	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	12% 8.63g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	9.6% 0.13mg	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	NA	12.4% 49.6μg	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	31.5% 28.4mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.6% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Green Kiwifruit	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	28.7% 0.26mg	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	4.7% 0.38mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	8.46% 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	4.8% 33.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Green Kiwifruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Java-plum versus 7 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Java-plum vs Green Kiwifruit:

• 7 oz of Raw Green Kiwifruit contain 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 Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Java-plum as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Green Kiwifruit:

• 7 oz of Raw Green Kiwifruit contain 1.8 times more Calcium, 1.6 times more Iron, 2 times more Phosphorus and 3.9 times more Potassium than Raw Java-plum.
• Both Java-plum and Green Kiwifruit contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Kiwifruit contain 1.6 times more Protein than Raw Java-plum.
• Both Java-plum and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Java-plum VS Green Kiwifruit

What are the health benefits of Java-plum compared to Green Kiwifruit?

Both Java-plum and Green Kiwifruit are nutritious fruits with their own unique health benefits. Java-plum, also known as Jamun, is rich in antioxidants, vitamins, and minerals that support overall health, including blood sugar regulation and digestive health. On the other hand, Green Kiwifruit is a great source of vitamin C, fiber, and potassium, which can help boost immunity, aid digestion, and support heart health. Both fruits can be part of a healthy vegan diet, providing essential nutrients and promoting well-being.

Can I lose weight easier by eating more Java-plum or Green Kiwifruit?

Both Java-plum and Green Kiwifruit are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, Green Kiwifruit is lower in calories and higher in fiber compared to Java-plum, making it a better choice for weight loss. Additionally, Green Kiwifruit is a good source of vitamin C, which can support metabolism and overall health. Incorporating Green Kiwifruit into your diet along with a balanced plant-based diet and regular exercise can help you achieve your weight loss goals.

Should I eat more Java-plum or more Green Kiwifruit to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Java-plum and Green Kiwifruit are nutritious options, but for muscle building, you may want to focus on higher protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with adequate protein, carbohydrates, and healthy fats will support muscle growth and recovery.

What is the environmental impact of producing Java-plum compared to Green Kiwifruit?

The environmental impact of producing Java-plum is generally lower compared to Green Kiwifruit. Java-plum trees require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, Java-plums are often grown in tropical regions where they can thrive without the need for extensive resources. On the other hand, Green Kiwifruit cultivation typically requires more water and resources due to their specific growing conditions. Choosing Java-plum over Green Kiwifruit can help reduce the overall environmental footprint of food production.