Comparing Nutrients in 100 grams 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	2.1% 61kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	12.2% 16g	130g per day for Men 19-50 years
Sugars	12.4% 9g	13% 9.36g	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	6% 4.35g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	17% 6.5g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	3.36% 1.88g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	4.16% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.77% 0.036mg	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	6.25% 25μg	4.25% 17μg	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	103% 93mg	48.8% 44mg	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	9.73% 1.46mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Kumquats	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	10.6% 0.095mg	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	3.88% 0.31mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	5.87% 0.14mg	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	4.86% 34mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.25% 83g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Green Kiwifruit as well as Raw Kumquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.