Comparing Nutrients in 1 pound 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	3.44% 100kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	56.2% 40.8g	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	6.9% 5g	27.2% 19.7g	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	% 4.5g	% 18.6g	g per day for Men 19-50 years
Sucrose	% 1.95g	% 0.68g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Lemon Juice VS Green Kiwifruit per 1 lb

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

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

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.