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Nutrients in 500 calories of Green Kiwifruit

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

Weight per 500 Calories

Green Kiwifruit
820g

Raw Green Kiwifruit has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
7%
86%
500 kcal ▼

Macro Nutrients

Green Kiwifruit
Energy500 kcal
17.2%
Raw Green Kiwifruit has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.26 g
4.4%
Raw Green Kiwifruit has 4.2622950819672 g of Fat per 500 calories, which is 4.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.24 g
0.74%
Raw Green Kiwifruit has 0.23770491803279 g of Saturated Fat per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21.5%
Raw Green Kiwifruit has 0.34426229508197 g of Omega 3 per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62 g
12%
Raw Green Kiwifruit has 2.016393442623 g of Omega 6 per 500 calories, which is 12% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate120 g
92%
Raw Green Kiwifruit has 120.16393442623 g of Carbohydrate per 500 calories, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars73.7 g
102%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Green Kiwifruit has 73.688524590164 g of Sugars per 500 calories, which is 102% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose35.7 g
49%
≤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 35.655737704918 g of Fructose per 500 calories, which is 49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose33.7 g
%
Raw Green Kiwifruit has 33.688524590164 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.23 g
%
Raw Green Kiwifruit has 1.2295081967213 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber24.6 g
64.7%
Raw Green Kiwifruit has 24.590163934426 g of Fiber per 500 calories, which is 64.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.34 g
16.7%
Raw Green Kiwifruit has 9.344262295082 g of Protein per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Kiwifruit
Vitamin A32.8 μg
3.64%
RAE, retinol activity equivalents
Raw Green Kiwifruit has 32.786885245902 μg of Vitamin A per 500 calories, which is 3.64% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.22 mg
18.4%
Thiamine
Raw Green Kiwifruit has 0.22131147540984 mg of Vitamin B1 per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.8%
Riboflavin
Raw Green Kiwifruit has 0.20491803278689 mg of Vitamin B2 per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg
17.5%
Niacin, nicotinic acid, niacinamide
Raw Green Kiwifruit has 2.7950819672131 mg of Vitamin B3 per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Raw Green Kiwifruit has 1.5 mg of Vitamin B5 per 500 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg
39.7%
Pyridoxine
Raw Green Kiwifruit has 0.51639344262295 mg of Vitamin B6 per 500 calories, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9205 μg
51.2%
Folates and Folic Acid
Raw Green Kiwifruit has 204.91803278689 μg of Vitamin B9 per 500 calories, which is 51.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C760 mg
844%
Ascorbic acid
Raw Green Kiwifruit has 759.83606557377 mg of Vitamin C per 500 calories, which is 844% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12 mg
79.8%
Tocopherols and Tocotrienols
Raw Green Kiwifruit has 11.967213114754 mg of Vitamin E per 500 calories, which is 79.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K330 μg
275%
Phytomenadione or phylloquinone
Raw Green Kiwifruit has 330.32786885246 μg of Vitamin K per 500 calories, which is 275% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Kiwifruit
Calcium279 mg
28%
Raw Green Kiwifruit has 278.68852459016 mg of Calcium per 500 calories, which is 28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.07 mg
118%
Raw Green Kiwifruit has 1.0655737704918 mg of Copper per 500 calories, which is 118% 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
Iron2.54 mg
31.8%
Raw Green Kiwifruit has 2.5409836065574 mg of Iron per 500 calories, which is 31.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium139 mg
33%
Raw Green Kiwifruit has 139.34426229508 mg of Magnesium per 500 calories, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.8 mg
35%
Raw Green Kiwifruit has 0.80327868852459 mg of Manganese per 500 calories, which is 35% 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
Phosphorus279 mg
40%
Raw Green Kiwifruit has 278.68852459016 mg of Phosphorus per 500 calories, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2557 mg
75.2%
Raw Green Kiwifruit has 2557.3770491803 mg of Potassium per 500 calories, which is 75.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.64 μg
3%
Raw Green Kiwifruit has 1.6393442622951 μg of Selenium per 500 calories, which is 3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24.6 mg
1.64%
Raw Green Kiwifruit has 24.590163934426 mg of Sodium per 500 calories, which is 1.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.15 mg
10.4%
Raw Green Kiwifruit has 1.1475409836066 mg of Zinc per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water681 g
18.4%
Raw Green Kiwifruit has 680.90163934426 g of Water per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Green Kiwifruit:
Minerals in 500 calories of Raw Green Kiwifruit:
Macronutrients in 500 calories of Raw Green Kiwifruit:



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