Comparing Nutrients in 1 kilogram ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, REAL LEMON

Macros Ratio

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

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	170% 123g	22% 16g	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	80% 58g	9.8% 7.1g	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	% 52.8g	% 8.8g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	18.4% 7g	38g per day for Men 19-50 years
Protein	18.2% 10g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	28.5% 0.37mg	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	77.5% 310μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1792% 1613mg	184% 166mg	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	93% 14mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	20% 0.18mg	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	26.3% 2.1mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	6.96% 0.16mg	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	35.7% 250mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.3% 824g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, REAL LEMON per 1 kg

Compare the macro and micronutrient content in 1 kg of ZESPRI SunGold Kiwifruit versus 1 kg of Lemon juice from concentrate, bottled, REAL LEMON to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 4.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 9.7 times more Vitamin C, 6.1 times more Vitamin E and 61 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• 1 kilogram of Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in one kilogram.

Comparing minerals per 1 kilogram for ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 8.4 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus and 2.9 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• While 1 kg of Lemon juice from concentrate, bottled, REAL LEMON contains 2.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON contain similar levels of Water per one kilogram.
• 1 kilogram of ZESPRI SunGold Kiwifruit lack sufficient amounts of Zinc
• 1 kilogram of Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of ZESPRI SunGold Kiwifruit has 3.7 times more Energy, 7.2 times more Omega 3, 2.8 times more Carbohydrate, 7.7 times more Sugars, 8.2 times more Fructose and 2 times more Fiber than Lemon juice from concentrate, bottled, REAL LEMON.
• 1 kilogram of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6 and Protein in one kilogram.