Comparing Nutrients in 7 ounces Green Kiwifruit VS Limes

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Limes	6%	4%	90%

Macro Nutrients

	Green Kiwifruit	Limes	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	0.42% 0.071g	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	16% 21g	130g per day for Men 19-50 years
Sugars	24.6% 18g	4.63% 3.35g	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	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Limes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	4.96% 0.06mg	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	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.56% 0.085mg	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	3.97% 16μg	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	64% 57.7mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Limes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	14.3% 0.13mg	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	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	0.69% 0.016mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	5.95% 202mg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Limes per 7 oz

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

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

• 7 ounces of Green Kiwifruit have 1.7 times more Vitamin B3, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9, 3.2 times more Vitamin C, 6.6 times more Vitamin E and 67.2 times more Vitamin K than Limes.
• Both Green Kiwifruit and Limes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Limes have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Limes 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 Limes:

• 7 ounces of Green Kiwifruit have 2 times more Copper, 2.8 times more Magnesium, 12.3 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Potassium than Limes.
• While 7 oz of Raw Limes contain 1.9 times more Iron than Raw Green Kiwifruit.
• Both Green Kiwifruit and Limes contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Limes lack sufficient amounts of Magnesium and Manganese
• Both Raw Green Kiwifruit as well as Raw Limes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2 times more Energy, 2.2 times more Omega 3, 1.4 times more Carbohydrate, 5.3 times more Sugars and 1.6 times more Protein than Limes.
• Both Green Kiwifruit and Limes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Limes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Raw Limes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Limes

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

Green kiwifruit are a great source of vitamin C, vitamin K, fiber, and antioxidants, which can help boost the immune system, improve digestion, and support overall health. Limes are also a good source of vitamin C and antioxidants, but they are lower in fiber compared to kiwifruit. Both fruits can be part of a healthy diet, but kiwifruit may offer slightly more nutritional benefits due to its higher fiber content.

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

Both green kiwifruit and limes are low in calories and high in fiber, making them great options for weight loss. However, green kiwifruit has slightly more calories and natural sugars compared to limes. Limes are very low in calories and can be a great addition to your weight loss diet due to their high vitamin C content and ability to add flavor to dishes without extra calories. Ultimately, both can be beneficial for weight loss when incorporated into a balanced diet.

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

Both green kiwifruit and limes are healthy choices, but if you are looking to gain more muscle while training consistently, green kiwifruit may be the better option. Green kiwifruit is high in vitamin C, which is important for collagen synthesis and muscle repair. It also contains fiber, potassium, and other essential nutrients that can support muscle growth and overall health. Limes are also a good source of vitamin C, but green kiwifruit may offer a more well-rounded nutritional profile for muscle building.

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

The environmental impact of producing Green Kiwifruit is generally higher compared to Limes due to factors such as water usage, land usage, and transportation emissions. Kiwifruit cultivation requires more water and land resources, and the transportation of kiwifruit from distant locations can contribute to higher carbon emissions. Limes, on the other hand, are often grown in more local and sustainable ways, reducing their overall environmental impact.