Comparing Nutrients in 7 ounces Green Kiwifruit VS Lemon

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Lemon	Recommended Dietary Allowance
Energy	4.17% 121kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.74% 0.13g	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	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	24.6% 18g	6.84% 4.96g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	12.2% 0.16mg	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	5.46% 22μg	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	117% 105mg	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	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	8.16% 0.073mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	2.6% 0.06mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon per 7 oz

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

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

• 7 ounces of Green Kiwifruit have 3.4 times more Vitamin B3, 2.3 times more Vitamin B9, 1.7 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Lemon.
• While 7 oz of Raw Lemons Without Peel contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Lemon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Lemons Without Peel 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:

• 7 ounces of Green Kiwifruit have 1.3 times more Calcium, 3.5 times more Copper, 2.1 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus and 2.3 times more Potassium than Lemon.
• While 7 oz of Raw Lemons Without Peel contain 1.9 times more Iron than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon contain similar levels of Water per seven ounces.
• 7 ounces of Lemon lack sufficient amounts of Magnesium and Manganese
• Both Raw Green Kiwifruit as well as Raw Lemons Without Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2.1 times more Energy, 1.6 times more Omega 3, 1.6 times more Carbohydrate and 3.6 times more Sugars than Lemon.
• Both Green Kiwifruit and Lemon offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Lemon provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Raw Lemons Without Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Lemon

What are the health benefits of Green Kiwifruit compared to Lemon?

Green kiwifruit is high in vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Lemons are also a good source of vitamin C and antioxidants, but they are lower in fiber compared to kiwifruit. Both fruits offer health benefits, but kiwifruit may have an edge due to its higher fiber content.

Can I lose weight easier by eating more Green Kiwifruit or Lemon?

Both green kiwifruit and lemon are low in calories and high in fiber, making them great choices for weight loss. However, green kiwifruit is slightly higher in calories and natural sugars compared to lemons. Both fruits can be beneficial for weight loss when incorporated into a balanced diet with plenty of vegetables, whole grains, and plant-based proteins. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns rather than individual foods.

Should I eat more Green Kiwifruit or more Lemon to gain more muscles while training consistently?

Both green kiwifruit and lemon are healthy options, but if you are looking to gain more muscle while training consistently, green kiwifruit may be the better choice. Green kiwifruit is a good source of vitamin C, which is important for collagen synthesis and muscle repair. It also contains potassium, which helps with muscle function and hydration. Additionally, green kiwifruit is a good source of dietary fiber, which can aid in digestion and nutrient absorption. Lemon, on the other hand, is also a good source of vitamin C, but it does not provide the same level of potassium and fiber as green kiwifruit. Incorporating a variety of fruits and vegetables into your diet, including green kiwifruit, can help support your muscle-building goals.

What is the environmental impact of producing Green Kiwifruit compared to Lemon?

The environmental impact of producing Green Kiwifruit is generally lower compared to Lemon production. Kiwifruit requires less water, pesticides, and fertilizers to grow, making it a more sustainable option. Additionally, kiwifruit trees help sequester carbon dioxide from the atmosphere, further reducing their environmental footprint.