Comparing Nutrients in 1 kilogram Lemon Juice VS Green Kiwifruit

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Lemon Juice VS Green Kiwifruit per 1 kg

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

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

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

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

• 1 kg of Raw Green Kiwifruit contains 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 Raw Lemon Juice.
• Both Lemon Juice and Green Kiwifruit 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 Lemon Juice as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Kiwifruit contains 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 Raw Lemon Juice.
• 1 kilogram of Lemon Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Lemon Juice as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in one kilogram.