Comparing Nutrients in 100 calories Kumquats VS Green Kiwifruit

Weight per 100 calories

• Kumquats: 141g
• Green Kiwifruit: 164g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Kumquats or Green Kiwifruit?

Macros Ratio

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

Macro Nutrients

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.14% 0.066g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	18% 13g	20.3% 14.7g	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	9.84% 7.13g	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	% 6.74g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	24% 9.15g	13% 4.9g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	0.73% 6.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.34% 0.052mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.78% 0.6mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	7.94% 0.1mg	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	6% 24μg	10.2% 41μg	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	68.7% 62mg	169% 152mg	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	1.4% 0.21mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Green Kiwifruit	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.57% 55.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23.7% 0.21mg	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	15% 1.2mg	6.35% 0.51mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	6.64% 28mg	420mg per day for Men 19-50 years
Manganese	8.27% 0.19mg	7% 0.16mg	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	3.82% 26.8mg	7.96% 55.7mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.6% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.33% 4.9mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	3.08% 114g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kumquats vs Green Kiwifruit:

• Raw Kumquats have 3.2 times more Vitamin A and 3.1 times more Vitamin B2 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 2 times more Vitamin B6, 1.7 times more Vitamin B9, 2.5 times more Vitamin C, 11.3 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kumquats vs Green Kiwifruit:

• Raw Kumquats have 1.6 times more Calcium and 2.4 times more Iron than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.6 times more Copper, 2.1 times more Phosphorus and 2 times more Potassium than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Magnesium, Manganese, Zinc and Water per 100 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Kumquats have 1.4 times more Fat, 1.9 times more Fiber and 1.4 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 2.3 times more Omega 6 than Raw Kumquats.
• Both Raw Kumquats and Raw Green Kiwifruit have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 100 kcal.
• Both Raw Kumquats as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.