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Nutrients in 14 ounces of Green Kiwifruit

Raw Green Kiwifruit (Actinidia deliciosa), also known as Chinese gooseberry.

Macros Ratio

Protein Fat Carbs
7%
7%
86%
14 oz ▼

Macro Nutrients

Green Kiwifruit
Energy242 kcal
8.35%
Raw Green Kiwifruit has 242.10473 kcal of Energy per 14 ounces, which is 8.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.06 g
2.13%
Raw Green Kiwifruit has 2.0638436 g of Fat per 14 ounces, which is 2.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.36%
Raw Green Kiwifruit has 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.4%
Raw Green Kiwifruit has 0.16669506 g of Omega 3 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.98 g
5.74%
Raw Green Kiwifruit has 0.97635678 g of Omega 6 per 14 ounces, which is 5.74% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Green Kiwifruit has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate58 g
44.8%
Raw Green Kiwifruit has 58.1845138 g of Carbohydrate per 14 ounces, which is 44.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars35.7 g
49.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Green Kiwifruit has 35.6806807 g of Sugars per 14 ounces, which is 49.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose17.3 g
24%
≤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]
Raw Green Kiwifruit has 17.2648455 g of Fructose per 14 ounces, which is 24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose16.3 g
%
Raw Green Kiwifruit has 16.3123023 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.6 g
%
Raw Green Kiwifruit has 0.5953395 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
31.3%
Raw Green Kiwifruit has 11.90679 g of Fiber per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.52 g
8.08%
Raw Green Kiwifruit has 4.5245802 g of Protein per 14 ounces, which is 8.08% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Kiwifruit
Vitamin A16 μg
1.76%
RAE, retinol activity equivalents
Raw Green Kiwifruit has 15.87572 μg of Vitamin A per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
8.93%
Thiamine
Raw Green Kiwifruit has 0.10716111 mg of Vitamin B1 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.099 mg
7.63%
Riboflavin
Raw Green Kiwifruit has 0.09922325 mg of Vitamin B2 per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.35 mg
8.46%
Niacin, nicotinic acid, niacinamide
Raw Green Kiwifruit has 1.35340513 mg of Vitamin B3 per 14 ounces, which is 8.46% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg
14.5%
Pantothenic acid
Raw Green Kiwifruit has 0.72631419 mg of Vitamin B5 per 14 ounces, which is 14.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19.2%
Pyridoxine
Raw Green Kiwifruit has 0.25004259 mg of Vitamin B6 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B999 μg
25%
Folates and Folic Acid
Raw Green Kiwifruit has 99.22325 μg of Vitamin B9 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Green Kiwifruit has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C368 mg
409%
Ascorbic acid
Raw Green Kiwifruit has 367.919811 mg of Vitamin C per 14 ounces, which is 409% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Green Kiwifruit has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.8 mg
38.6%
Tocopherols and Tocotrienols
Raw Green Kiwifruit has 5.7946378 mg of Vitamin E per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K160 μg
133%
Phytomenadione or phylloquinone
Raw Green Kiwifruit has 159.947879 μg of Vitamin K per 14 ounces, which is 133% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Kiwifruit
Calcium135 mg
13.5%
Raw Green Kiwifruit has 134.94362 mg of Calcium per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.52 mg
57.3%
Raw Green Kiwifruit has 0.5159609 mg of Copper per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.23 mg
15.4%
Raw Green Kiwifruit has 1.2303683 mg of Iron per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium67.5 mg
16%
Raw Green Kiwifruit has 67.47181 mg of Magnesium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.39 mg
17%
Raw Green Kiwifruit has 0.38895514 mg of Manganese per 14 ounces, which is 17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus135 mg
19.3%
Raw Green Kiwifruit has 134.94362 mg of Phosphorus per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1238 mg
36.4%
Raw Green Kiwifruit has 1238.30616 mg of Potassium per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Raw Green Kiwifruit has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.79%
Raw Green Kiwifruit has 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.56 mg
5.05%
Raw Green Kiwifruit has 0.5556502 mg of Zinc per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water330 g
8.9%
Raw Green Kiwifruit has 329.6990151 g of Water per 14 ounces, which is 8.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Green Kiwifruit:
Minerals in 14 ounces of Raw Green Kiwifruit:
Macronutrients in 14 ounces of Raw Green Kiwifruit:



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