Comparing Nutrients in 100 grams Green Kiwifruit VS Lemon juice from concentrate

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Green Kiwifruit	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	4.32% 5.62g	130g per day for Men 19-50 years
Sugars	12.4% 9g	2.1% 1.53g	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	6% 4.35g	0.97% 0.7g	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	% 4.1g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.85% 0.037mg	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	6.25% 25μg	2.25% 9μg	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	103% 93mg	16% 14.3mg	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	9.73% 1.46mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	2% 0.018mg	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	3.88% 0.31mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	0.7% 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	4.86% 34mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.25% 83g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon juice from concentrate per 100 g

Compare the macro and micronutrient content in 100 g of Green Kiwifruit versus 100 g of Lemon juice from concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Kiwifruit vs Lemon juice from concentrate:

• 100 grams of Green Kiwifruit have 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.8 times more Vitamin B9, 6.5 times more Vitamin C, 6.3 times more Vitamin E and 403 times more Vitamin K than Lemon juice from concentrate.
• 100 grams of Lemon juice from concentrate have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Kiwifruit vs Lemon juice from concentrate:

• 100 grams of Green Kiwifruit have 3.4 times more Calcium, 7.2 times more Copper, 5.2 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 3.8 times more Phosphorus and 2.9 times more Potassium than Lemon juice from concentrate.
• Both Green Kiwifruit and Lemon juice from concentrate contain similar levels of Water per 100 grams.
• 100 grams of Lemon juice from concentrate lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw Green Kiwifruit as well as Lemon juice from concentrate, canned or bottled lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Kiwifruit have 3.6 times more Energy, 7 times more Omega 3, 2.6 times more Carbohydrate, 5.9 times more Sugars, 6.2 times more Fructose, 4.3 times more Fiber and 2.5 times more Protein than Lemon juice from concentrate.
• 100 grams of Lemon juice from concentrate provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Green Kiwifruit as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Omega 6 in 100 grams.