Comparing Nutrients in 500 calories ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, REAL LEMON

Weight per 500 calories

• ZESPRI SunGold Kiwifruit: 794g
• Lemon juice from concentrate, bottled, REAL LEMON: 2941g

ZESPRI SunGold Kiwifruit has 3.7 times more energy per 100g than Lemon juice from concentrate, bottled, REAL LEMON. It has low energy density when compared to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.12% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	128% 166g	130g per day for Men 19-50 years
Sugars	135% 98g	64.5% 46.8g	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	63.5% 46g	29% 21g	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	% 42g	% 26g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	54% 20.6g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	83.7% 1.1mg	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	61.5% 246μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.63μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1422% 1280mg	542% 488mg	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	74% 11mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	2.45% 2.94μg	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	13.5% 135mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	59% 0.53mg	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	21% 1.67mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	20.5% 0.47mg	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	28.3% 198mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	94% 3206mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	17.7% 654g	74.4% 2752g	3700g per day for Men 19-50 years

ZESPRI SunGold Kiwifruit VS Lemon Juice From Concentrate, Bottled, REAL LEMON Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - ZESPRI SunGold Kiwifruit or Lemon juice from concentrate, bottled, REAL LEMON?

Lets compare vitamin content per 500 calories of ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 500 calories of ZESPRI SunGold Kiwifruit have 2.6 times more Vitamin C, 1.6 times more Vitamin E and 16.5 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• While 500 kcal of Lemon juice from concentrate, bottled, REAL LEMON contain more Vitamin B1, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1
• 500 calories of Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 500 calories of ZESPRI SunGold Kiwifruit have 2.3 times more Copper than Lemon juice from concentrate, bottled, REAL LEMON.
• While 500 kcal of Lemon juice from concentrate, bottled, REAL LEMON contain 2 times more Calcium, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 32.1 times more Sodium, 10.7 times more Zinc and 4.2 times more Water than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of ZESPRI SunGold Kiwifruit lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of ZESPRI SunGold Kiwifruit have 1.9 times more Omega 3, 2.1 times more Sugars and 2.2 times more Fructose than Lemon juice from concentrate, bottled, REAL LEMON.
• While 500 kcal of Lemon juice from concentrate, bottled, REAL LEMON contain 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON offer comparable quantities of Energy per 500 calories.
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6 in 500 calories.