Comparing Nutrients in 1 pound 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	9.54% 277kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	15.8% 11.4g	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	27.2% 19.7g	6.9% 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	% 18.6g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	16% 0.21mg	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	28.3% 113μg	22.7% 91μg	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	467% 420mg	195% 176mg	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	44% 6.62mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	8.06% 0.073mg	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	17.6% 1.4mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	2.37% 0.054mg	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	22% 154mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10% 377g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon Juice per 1 lb

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

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

• 1 pound 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 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.