Comparing Nutrients in 7 ounces Green Kiwifruit VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Energy	4.17% 121kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	24.6% 18g	6.9% 5g	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	12% 8.63g	3% 2.2g	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	% 8.16g	% 1.96g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.85g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.02% 0.091mg	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	12.4% 49.6μg	9.92% 39.7μg	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	204% 184mg	85.3% 76.8mg	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	19.3% 2.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon Juice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	3.53% 0.032mg	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	7.7% 0.62mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	1.04% 0.024mg	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	9.64% 67.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Kiwifruit versus 7 oz of Lemon Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Kiwifruit vs Lemon Juice:

• 7 ounces of Green Kiwifruit have 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 2.4 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Lemon Juice.
• 7 ounces of Lemon Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Lemon Juice:

• 7 ounces of Green Kiwifruit have 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 Lemon Juice.
• Both Green Kiwifruit and Lemon Juice contain similar levels of Water per seven ounces.
• 7 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Green Kiwifruit as well as Raw Lemon Juice lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 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 Lemon Juice.
• 7 ounces of Lemon Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Green Kiwifruit as well as Raw Lemon Juice provide inadequate amounts of Omega 6 in seven ounces.