Comparing Nutrients in 100 grams Green Kiwifruit VS Lemon Peel

Macros Ratio

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

Macro Nutrients

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.37% 0.063g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	12.4% 9g	5.75% 4.17g	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	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	13.2% 0.17mg	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	3.25% 13μg	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	143% 129mg	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	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Lemon Peel	Recommended Dietary Allowance
Calcium	3.4% 34mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	10.2% 0.092mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	NA	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.25% 83g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Lemon Peel per 100 g

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

Lets compare vitamin content per 100 grams of Green Kiwifruit vs Lemon Peel:

• 100 grams of Green Kiwifruit have 1.9 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Lemon Peel.
• While 100 g of Raw Lemon Peel contain 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 Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon Peel provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Green Kiwifruit have insufficient amounts of Vitamin B2
• 100 grams of Lemon Peel have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Lemon Peel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Kiwifruit vs Lemon Peel:

• 100 grams of Green Kiwifruit have 1.4 times more Copper, 2.8 times more Phosphorus and 2 times more Potassium than Lemon Peel.
• While 100 g of Raw Lemon Peel contain 3.9 times more Calcium, 2.6 times more Iron and 1.8 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon Peel contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Green Kiwifruit lack sufficient amounts of Zinc
• 100 grams of Lemon Peel lack sufficient amounts of Phosphorus
• Both Raw Green Kiwifruit as well as Raw Lemon Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Kiwifruit have 1.3 times more Energy, 1.6 times more Omega 3 and 2.2 times more Sugars than Lemon Peel.
• While 100 g of Raw Lemon Peel contain 3.5 times more Fiber and 1.3 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Lemon Peel offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Lemon Peel provide inadequate amounts of Energy and Omega 3
• Both Raw Green Kiwifruit as well as Raw Lemon Peel provide inadequate amounts of Omega 6 in 100 grams.