Kiwi on trellis over compost bin
Kiwi is king of all the fruits. Over the years I’ve compared all the fruits with each other and the kiwi always comes out supreme. Even so, fruit has no where near the overall nutritional value of veggies. Mostly, I see fruit as a healthy candy. Although, it’s true that each variety usually wins high honors in a few nutrient categories. The amazing thing about kiwi is how it even surpasses many a veggie on this score(1).
Watch out though, least you plan to eat scores of them daily. The kiwi contains a lot of papain or something similar that really tenderizes your mouth meat (i.e., papain, an enzyme present in papaya, breaks down the tough meat fibers; it is sold as a component in powdered meat tenderizer).
The kiwi has a few other wonders up its fuzzy sleeve as well. I’ve grown them for twenty plus years and never found an insects or disease on them. Must be the papain? I never water them, which in California means 6 months without rain. They are on river bottom soil here which may explain that somewhat. They produce copiously, and are ready to pick around Christmas here. The only other fruit that’s ripe and ready here in winter are oranges and lemons. Finally, their vines provide great shade in summer and shed leaves in the fall to let the light in. I have my kiwi on a trellis over the compost area which keeps it shady in summer (a good thing), and beautifies that space as well – not that compost isn’t beautiful mind you.
Hmm, I should apply for a job at a kiwi promotional company. It would be a lot easier to promote than Taoism.
| FOOD | RDA | Kiwi/3.5oz | Kiwi/7 lbs. | Surplus | Surplus % |
| Calr | 2000 | 60. | 2040.00 | 40. | 102% |
| Prot | 50 | 1.30 | 44.20 | 42.90 | 88% |
| Fats | 2 | 0.20 | 6.80 | 6.60 | 330% |
| Carb | 250 | 14.00 | 476.00 | 462.00 | 185% |
| Fibr | 22 | 3.90 | 132.60 | 128.70 | 585% |
| Calc | 1200 | 34.00 | 1156.00 | -44.00 | -4% |
| Phos | 1200 | 39.00 | 1326.00 | 126.00 | 11% |
| Iron | 16 | 0.40 | 13.60 | -2.40 | -15% |
| Magn | 320 | 30.00 | 1020.00 | 700.00 | 219% |
| Zinc | 18 | 0.14 | 4.76 | -13.24 | -74% |
| Pota | 5500 | 331.00 | 11254.00 | 5754.00 | 105% |
| V-A | 0.8 | 17.00 | 578.00 | 577.20 | 72150% |
| V-B1 | 1.2 | 0.03 | 1.02 | -0.18 | -15% |
| V-B2 | 1.8 | 0.05 | 1.70 | -0.10 | -6% |
| Niac | 22 | 0.50 | 17.00 | -5.00 | -23% |
| V-B6 | 2.2 | 0.07 | 2.38 | 0.18 | 8% |
| Fola | 0.2 | 2.00 | 68.00 | 67.80 | 33900% |
| V-C | 40 | 98.00 | 3332.00 | 3292.00 | 8230% |
| V-E | 11.00 | 0.00 | 0.07 | -0.05 | 0% |
(1) This table first shows the nutrients in 3.5 oz of kiwi, next the nutrients in 7 lbs. of kiwi which is the amount you would need to eat to get the necessary (more or less) 2000 calories per day. The surpluses here are based on the 7 lbs. of kiwi. Not that you’d want to eat only kiwi for all your calorie needs of course. Comparing nutrients as though you were just going to eat 2000 calories worth is the best way I’ve found to get the nutritional ‘big picture’.
