Comparing Nutrients in 7 ounces Lemon Peel VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Lemon Peel	Green Kiwifruit	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	24.4% 31.8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	11.4% 8.28g	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	NA	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	NA	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	6.45% 25.8μg	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	284% 256mg	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	3.3% 0.5mg	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 Peel	Green Kiwifruit	Recommended Dietary Allowance
Calcium	26.6% 266mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	20% 1.6mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Peel VS Green Kiwifruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Lemon Peel 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 Peel vs Green Kiwifruit:

• 7 ounces of Lemon Peel have 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin C than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 1.9 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Lemon Peel have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Lemon Peel as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Lemon Peel have 3.9 times more Calcium, 2.6 times more Iron and 1.8 times more Zinc than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 1.4 times more Copper, 2.8 times more Phosphorus and 2 times more Potassium than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Lemon Peel lack sufficient amounts of Phosphorus
• 7 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Lemon Peel as well as Raw Green Kiwifruit lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lemon Peel have 3.5 times more Fiber and 1.3 times more Protein than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 1.3 times more Energy, 1.6 times more Omega 3 and 2.2 times more Sugars than Raw Lemon Peel.
• Both Lemon Peel and Green Kiwifruit offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Lemon Peel provide inadequate amounts of Energy and Omega 3
• Both Raw Lemon Peel as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in seven ounces.