Comparing Nutrients in 1 kilogram Green Kiwifruit VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Energy	21% 610kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	53% 69g	130g per day for Men 19-50 years
Sugars	124% 90g	34.8% 25g	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	60% 43.5g	15% 11g	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	% 41g	% 9.9g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 4.3g	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	35.4% 0.46mg	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	62.5% 250μg	50% 200μg	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	1030% 927mg	430% 387mg	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	97% 14.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Calcium	34% 340mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	17.8% 0.16mg	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	38.8% 3.1mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	5.2% 0.12mg	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	48.6% 340mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	22.5% 831g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Kiwifruit versus 1 kg of Lemon Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Green Kiwifruit vs Lemon Juice:

• 1 kilogram of Green Kiwifruit has 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 2.4 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Lemon Juice.
• 1 kilogram of Lemon Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Kiwifruit vs Lemon Juice:

• 1 kilogram of Green Kiwifruit has 5.7 times more Calcium, 8.1 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 8.2 times more Manganese, 4.3 times more Phosphorus and 3 times more Potassium than Lemon Juice.
• Both Green Kiwifruit and Lemon Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Green Kiwifruit as well as Raw Lemon Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Kiwifruit has 2.8 times more Energy, 4.7 times more Omega 3, 2.1 times more Carbohydrate, 3.6 times more Sugars, 4 times more Fructose, 10 times more Fiber and 3.3 times more Protein than Lemon Juice.
• 1 kilogram of Lemon Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Green Kiwifruit as well as Raw Lemon Juice provide inadequate amounts of Omega 6 in one kilogram.