Comparing Nutrients in 5 ounces 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	1.08% 31kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.52% 9.8g	16% 20.8g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	17.6% 12.7g	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	2.15% 1.56g	8.5% 6.17g	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	% 1.4g	% 5.83g	g per day for Men 19-50 years
Sucrose	% 0.61g	% 0.21g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	6.87% 0.089mg	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	7.1% 28.3μg	8.86% 35.4μg	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	61% 55mg	146% 131mg	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	1.4% 0.21mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Green Kiwifruit	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	20.5% 0.18mg	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	1.4% 0.11mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	6.04% 0.14mg	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	1.6% 11.3mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Green Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Lemon Juice versus 5 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lemon Juice vs Green Kiwifruit:

• 5 oz of Raw Green Kiwifruit contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Lemon Juice vs Green Kiwifruit:

• 5 oz of Raw Green Kiwifruit contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Kiwifruit contain 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.
• 5 ounces 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 five ounces.