Comparing Nutrients in 7 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	4.17% 121kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	24.6% 18g	25.6% 18.6g	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	12% 8.63g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	34% 13g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.5% 0.071mg	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	12.4% 49.6μg	8.43% 33.7μg	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	204% 184mg	97% 87mg	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	19.3% 2.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	21% 0.19mg	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	7.7% 0.62mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	11.6% 0.27mg	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	9.64% 67.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.34% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.