Comparing Nutrients in 100 calories ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, CONCORD

Weight per 100 calories

• ZESPRI SunGold Kiwifruit: 159g
• Lemon juice from concentrate, bottled, CONCORD: 417g

ZESPRI SunGold Kiwifruit has 2.6 times more energy per 100g than Lemon juice from concentrate, bottled, CONCORD. It has low energy density when compared to other foods. Lemon juice from concentrate, bottled, CONCORD having very low energy density.

Which food has more nutrients per 100 calories - ZESPRI SunGold Kiwifruit or Lemon juice from concentrate, bottled, CONCORD?

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	4.27% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	27% 19.5g	8.16% 5.9g	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	12.7% 9.2g	3.8% 2.75g	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	% 8.4g	% 3.17g	g per day for Men 19-50 years
Sucrose	% 1.94g	% 0g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.04% 0.12mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	5.13% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.65% 0.13mg	12% 0.15mg	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	12.3% 49.2μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.07% 9.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	4.17% 0.33mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	3.08% 0.071mg	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	5.67% 39.7mg	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	8.06% 121mg	1500mg per day for Men 19-50 years
Zinc	1.15% 0.13mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	3.54% 131g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, CONCORD:

• Raw ZESPRI SunGold Kiwifruit has 1.7 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains more Vitamin B1, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, CONCORD:

• Raw ZESPRI SunGold Kiwifruit has 2.9 times more Copper and 1.3 times more Iron than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 1.3 times more Magnesium, 25.4 times more Sodium, 3 times more Zinc and 3 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Calcium, Manganese, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw ZESPRI SunGold Kiwifruit has 3.3 times more Sugars and 3.3 times more Fructose than Lemon juice from concentrate, bottled, CONCORD.
• Both Raw ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.