Comparing Nutrients in 100 grams ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
ZESPRI SunGold Kiwifruit	6%	4%	90%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.96% 1.42g	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	8% 5.8g	0.91% 0.66g	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	% 5.3g	% 0.76g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	NA	38g per day for Men 19-50 years
Protein	1.82% 1.02g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	1.23% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	7.75% 31μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	179% 161mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	2.22% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	2.63% 0.21mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	0.74% 0.017mg	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	3.57% 25mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, CONCORD:

• Raw ZESPRI SunGold Kiwifruit has 4.4 times more Vitamin B2, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains more Vitamin B1 than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Vitamin B3 per 100 g.

Comparing minerals per 100 grams for ZESPRI SunGold Kiwifruit vs Lemon juice from concentrate, bottled, CONCORD:

• Raw ZESPRI SunGold Kiwifruit has 2.1 times more Calcium, 7.6 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus and 2.8 times more Potassium than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 9.7 times more Sodium than Raw ZESPRI SunGold Kiwifruit.
• Both Raw ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Water per 100 g.
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw ZESPRI SunGold Kiwifruit has 2.6 times more Energy, 2.9 times more Carbohydrate, 8.7 times more Sugars, 8.8 times more Fructose and 2.6 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Fat, Glucose and Sucrose in 100 g.