Comparing Nutrients in 5 ounces ZESPRI SunGold Kiwifruit VS 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	3.08% 89.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	6.17% 8.02g	130g per day for Men 19-50 years
Sugars	24% 17.4g	3.1% 2.25g	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	11.3% 8.22g	1.4% 1g	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	% 7.5g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 1.73g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	2.55% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.03% 0.052mg	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	11% 44μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 229mg	26% 23.5mg	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	13.2% 2mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	0.12% 0.14μg	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	2.4% 24mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	2.83% 0.026mg	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	3.72% 0.3mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	0.99% 0.023mg	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	5.06% 35.4mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.16% 117g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, REAL LEMON per 5 oz

Compare the macro and micronutrient content in 5 oz of ZESPRI SunGold Kiwifruit versus 5 oz of Lemon juice from concentrate, bottled, REAL LEMON to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 5 ounces of ZESPRI SunGold Kiwifruit have 4.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 9.7 times more Vitamin C, 6.1 times more Vitamin E and 61 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• 5 ounces of Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in five ounces.

Comparing minerals per 5 ounces for ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, REAL LEMON:

• 5 ounces of ZESPRI SunGold Kiwifruit have 8.4 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus and 2.9 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• While 5 oz of Lemon juice from concentrate, bottled, REAL LEMON contain 2.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON contain similar levels of Water per five ounces.
• 5 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Zinc
• 5 ounces of Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of ZESPRI SunGold Kiwifruit have 3.7 times more Energy, 7.2 times more Omega 3, 2.8 times more Carbohydrate, 7.7 times more Sugars, 8.2 times more Fructose and 2 times more Fiber than Lemon juice from concentrate, bottled, REAL LEMON.
• 5 ounces of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6 and Protein in five ounces.