Nutrients in 300 calories of Green Kiwifruit

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

Weight per 300 Calories

Green Kiwifruit

492g

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

Macros Ratio

Protein Fat Carbs

86%

300 kcal ▼

Macro Nutrients

Green Kiwifruit

Energy300 kcal

10.3%

Raw Green Kiwifruit has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.56 g

2.64%

Raw Green Kiwifruit has 2.5573770491803 g of Fat per 300 calories, which is 2.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Raw Green Kiwifruit has 0.14262295081967 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Green Kiwifruit has 0.20655737704918 g of Omega 3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.2 g

7.1%

Raw Green Kiwifruit has 1.2098360655738 g of Omega 6 per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Green Kiwifruit has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate72 g

55.5%

Raw Green Kiwifruit has 72.098360655738 g of Carbohydrate per 300 calories, which is 55.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.2 g

61%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Green Kiwifruit has 44.213114754098 g of Sugars per 300 calories, which is 61% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose21.4 g

29.5%

≤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 21.393442622951 g of Fructose per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose20.2 g

Raw Green Kiwifruit has 20.213114754098 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.74 g

Raw Green Kiwifruit has 0.73770491803279 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.8 g

39%

Raw Green Kiwifruit has 14.754098360656 g of Fiber per 300 calories, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.6 g

10%

Raw Green Kiwifruit has 5.6065573770492 g of Protein per 300 calories, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Kiwifruit

Vitamin A19.7 μg

2.2%

RAE, retinol activity equivalents

Raw Green Kiwifruit has 19.672131147541 μg of Vitamin A per 300 calories, which is 2.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Green Kiwifruit has 0.1327868852459 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.46%

Riboflavin

Raw Green Kiwifruit has 0.12295081967213 mg of Vitamin B2 per 300 calories, which is 9.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.68 mg

10.5%

Niacin, nicotinic acid, niacinamide

Raw Green Kiwifruit has 1.6770491803279 mg of Vitamin B3 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg

18%

Pantothenic acid

Raw Green Kiwifruit has 0.9 mg of Vitamin B5 per 300 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

24%

Pyridoxine

Raw Green Kiwifruit has 0.30983606557377 mg of Vitamin B6 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9123 μg

30.7%

Folates and Folic Acid

Raw Green Kiwifruit has 122.95081967213 μg of Vitamin B9 per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Green Kiwifruit has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C456 mg

507%

Ascorbic acid

Raw Green Kiwifruit has 455.90163934426 mg of Vitamin C per 300 calories, which is 507% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Green Kiwifruit has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.2 mg

48%

Tocopherols and Tocotrienols

Raw Green Kiwifruit has 7.1803278688525 mg of Vitamin E per 300 calories, which is 48% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K198 μg

165%

Phytomenadione or phylloquinone

Raw Green Kiwifruit has 198.19672131148 μg of Vitamin K per 300 calories, which is 165% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Kiwifruit

Calcium167 mg

16.7%

Raw Green Kiwifruit has 167.2131147541 mg of Calcium per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Raw Green Kiwifruit has 0.63934426229508 mg of Copper per 300 calories, which is 71% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.52 mg

19%

Raw Green Kiwifruit has 1.5245901639344 mg of Iron per 300 calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.6 mg

20%

Raw Green Kiwifruit has 83.606557377049 mg of Magnesium per 300 calories, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

21%

Raw Green Kiwifruit has 0.48196721311475 mg of Manganese per 300 calories, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus167 mg

24%

Raw Green Kiwifruit has 167.2131147541 mg of Phosphorus per 300 calories, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1534 mg

45%

Raw Green Kiwifruit has 1534.4262295082 mg of Potassium per 300 calories, which is 45% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.98 μg

1.8%

Raw Green Kiwifruit has 0.98360655737705 μg of Selenium per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.8 mg

0.98%

Raw Green Kiwifruit has 14.754098360656 mg of Sodium per 300 calories, which is 0.98% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.69 mg

6.26%

Raw Green Kiwifruit has 0.68852459016393 mg of Zinc per 300 calories, which is 6.26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water409 g

11%

Raw Green Kiwifruit has 408.54098360656 g of Water per 300 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Green Kiwifruit:

300 calories of Green Kiwifruit has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Green Kiwifruit:

300 calories of Green Kiwifruit is an excellent source of Copper, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Iron and Magnesium.
It also has some Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 300 calories of Raw Green Kiwifruit:

300 calories of Green Kiwifruit is an excellent source of Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Omega 3, Omega 6 and Protein.
It also has some Fat.
It has no Saturated Fat, Glucose and Sucrose.

Compare Raw Green Kiwifruit with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Green Kiwifruit

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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