Comparing Nutrients in 500 calories Lemon VS Green Kiwifruit

Weight per 500 calories

• Lemon: 1724g
• Green Kiwifruit: 820g

Raw Green Kiwifruit has 2.1 times more energy per unit of mass than Raw Lemons Without Peel, which is low in comparison to other foods. Lemon having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Lemon	Green Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	92% 120g	130g per day for Men 19-50 years
Sugars	59.5% 43g	102% 73.7g	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	NA	49% 35.7g	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	NA	% 33.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	127% 48.3g	64.7% 24.6g	38g per day for Men 19-50 years
Protein	34% 19g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Lemon	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.9% 17.2μg	3.64% 32.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	15.8% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.28mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	39.7% 0.52mg	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	47.4% 190μg	51.2% 205μg	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	1015% 914mg	844% 760mg	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	17.2% 2.6mg	79.8% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Green Kiwifruit	Recommended Dietary Allowance
Calcium	45% 448mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	118% 1.07mg	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	129% 10.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	35% 0.8mg	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	39.4% 276mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	75.2% 2557mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.5mg	1.64% 24.6mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	41.5% 1534g	18.4% 681g	3700g per day for Men 19-50 years

Lemon VS Green Kiwifruit Nutrients Per 500 Kcal

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

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

• 500 calories of Lemon have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.2 times more Vitamin C than Green Kiwifruit.
• While 500 kcal of Raw Green Kiwifruit contain 1.6 times more Vitamin B3, 4.6 times more Vitamin E and more Vitamin K than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Lemon have insufficient amounts of Vitamin K
• Both Raw Lemons Without Peel as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Lemon vs Green Kiwifruit:

• 500 calories of Lemon have 1.6 times more Calcium, 4.1 times more Iron, 4.2 times more Selenium and 2.3 times more Water than Green Kiwifruit.
• While 500 kcal of Raw Green Kiwifruit contain 1.7 times more Copper and 1.6 times more Manganese than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Lemon lack sufficient amounts of Zinc
• 500 calories of Green Kiwifruit lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lemon have 1.3 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Green Kiwifruit.
• While 500 kcal of Raw Green Kiwifruit contain 1.9 times more Omega 6 and 1.7 times more Sugars than Raw Lemons Without Peel.
• Both Lemon and Green Kiwifruit offer comparable quantities of Energy per 500 calories.
• 500 calories of Lemon provide inadequate amounts of Omega 6