Comparing Nutrients in 14 ounces Lemon VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Lemon	Green Kiwifruit	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	28.5% 37g	44.8% 58g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Lemon	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	11% 43.7μg	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	234% 210mg	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	3.97% 0.6mg	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	Green Kiwifruit	Recommended Dietary Allowance
Calcium	10.3% 103mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	29.8% 2.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	9.07% 63.5mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Green Kiwifruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon 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 vs Green Kiwifruit:

• 14 ounces of Lemon have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B6 than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 3.4 times more Vitamin B3, 2.3 times more Vitamin B9, 1.7 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Lemon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemons Without Peel as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lemon vs Green Kiwifruit:

• 14 ounces of Lemon have 1.9 times more Iron than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 1.3 times more Calcium, 3.5 times more Copper, 2.1 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus and 2.3 times more Potassium than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit contain similar levels of Water per 14 ounces.
• 14 ounces of Lemon lack sufficient amounts of Magnesium and Manganese
• Both Raw Lemons Without Peel as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Green Kiwifruit contain 2.1 times more Energy, 1.6 times more Omega 3, 1.6 times more Carbohydrate and 3.6 times more Sugars than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Lemon provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Lemons Without Peel as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in 14 ounces.