Comparing Nutrients in 500 calories Green Kiwifruit VS Lemon Peel

Weight per 500 calories

• Green Kiwifruit: 820g
• Lemon Peel: 1064g

Green Kiwifruit has 1.3 times more energy per 100g than Lemon Peel. It has low energy density when compared to other foods. Raw Lemon Peel having low energy density.

Discover which food has more nutrients per 500 calories - Green Kiwifruit or Lemon Peel?

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Lemon Peel	8%	4%	88%

Macro Nutrients

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	131% 170g	130g per day for Men 19-50 years
Sugars	102% 73.7g	61% 44.4g	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	49% 35.7g	NA	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	% 33.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	64.7% 24.6g	297% 113g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	3.55% 32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	65.5% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	141% 1.83mg	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	51.2% 205μg	34.6% 138μg	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	844% 760mg	1525% 1372mg	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	79.8% 12mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Calcium	28% 279mg	143% 1426mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	109% 0.98mg	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	31.8% 2.54mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	NA	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	40% 279mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	50% 1702mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	13.5% 7.45μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	4.26% 64mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23.5% 868g	3700g per day for Men 19-50 years

Green Kiwifruit VS Lemon Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Kiwifruit or Lemon Peel?

Lets compare vitamin content per 500 calories of Green Kiwifruit vs Lemon Peel:

• 500 calories of Green Kiwifruit have 1.5 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Lemon Peel.
• While 500 kcal of Raw Lemon Peel contain 2.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Green Kiwifruit.
• 500 calories of Lemon Peel have insufficient amounts of Vitamin K
• Both Raw Green Kiwifruit as well as Raw Lemon Peel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Kiwifruit vs Lemon Peel:

• 500 calories of Green Kiwifruit have 2.2 times more Phosphorus and 1.5 times more Potassium than Lemon Peel.
• While 500 kcal of Raw Lemon Peel contain 5.1 times more Calcium, 3.3 times more Iron, 4.5 times more Selenium, 2.3 times more Zinc and 1.3 times more Water than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon Peel contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Green Kiwifruit lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Kiwifruit have 1.2 times more Omega 3, 3 times more Omega 6 and 1.7 times more Sugars than Lemon Peel.
• While 500 kcal of Raw Lemon Peel contain 1.4 times more Carbohydrate, 4.6 times more Fiber and 1.7 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Lemon Peel provide inadequate amounts of Omega 6