Comparing Nutrients in 7 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	1.5% 43.7kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	22.4% 29g	130g per day for Men 19-50 years
Sugars	6.9% 5g	24.6% 18g	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	3% 2.2g	12% 8.63g	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	% 1.96g	% 8.16g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 0.3g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.24% 0.69g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Lemon Juice VS Green Kiwifruit per 7 oz

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

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

• 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.