Comparing Nutrients in 14 ounces Lemon Peel VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Lemon Peel	Green Kiwifruit	Recommended Dietary Allowance
Energy	6.43% 187kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	44.8% 58g	130g per day for Men 19-50 years
Sugars	23% 16.6g	49.2% 35.7g	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	NA	24% 17.3g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	111% 42g	31.3% 12g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	19.2% 0.25mg	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	13% 51.6μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	569% 512mg	409% 368mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Green Kiwifruit	Recommended Dietary Allowance
Calcium	53% 532mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	57.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39.7% 3.18mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	6.8% 47.6mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Peel VS Green Kiwifruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon Peel versus 14 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemon Peel vs Green Kiwifruit:

• 14 ounces of Lemon Peel have 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin C than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 1.9 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Lemon Peel have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Lemon Peel as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lemon Peel vs Green Kiwifruit:

• 14 ounces of Lemon Peel have 3.9 times more Calcium, 2.6 times more Iron and 1.8 times more Zinc than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 1.4 times more Copper, 2.8 times more Phosphorus and 2 times more Potassium than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Lemon Peel lack sufficient amounts of Phosphorus
• 14 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Lemon Peel as well as Raw Green Kiwifruit lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemon Peel have 3.5 times more Fiber and 1.3 times more Protein than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 1.3 times more Energy, 1.6 times more Omega 3 and 2.2 times more Sugars than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Lemon Peel provide inadequate amounts of Energy and Omega 3
• Both Raw Lemon Peel as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in 14 ounces.