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

Macros Ratio

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

Macro Nutrients

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.59% 17kcal	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	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.2% 1.6g	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	0.98% 0.71g	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	% 0.88g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	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	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	1.8% 0.09mg	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	2.75% 11μg	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	18.4% 16.6mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ZESPRI SunGold Kiwifruit	Lemon juice from concentrate, bottled, REAL LEMON	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	2% 0.018mg	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	0.7% 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	3.57% 25mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	3.2% 109mg	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	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: ZESPRI SunGold Kiwifruit VS Lemon juice from concentrate, bottled, REAL LEMON per 100 g

Compare the macro and micronutrient content in 100 g of ZESPRI SunGold Kiwifruit versus 100 g of Lemon juice from concentrate, bottled, REAL LEMON to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of ZESPRI SunGold Kiwifruit have 4.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 9.7 times more Vitamin C, 6.1 times more Vitamin E and 61 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• 100 grams of Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3 in 100 grams.

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

• 100 grams of ZESPRI SunGold Kiwifruit have 8.4 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus and 2.9 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• While 100 g of Lemon juice from concentrate, bottled, REAL LEMON contain 2.9 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• Both ZESPRI SunGold Kiwifruit and Lemon juice from concentrate, bottled, REAL LEMON contain similar levels of Water per 100 grams.
• 100 grams of ZESPRI SunGold Kiwifruit lack sufficient amounts of Zinc
• 100 grams of Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of ZESPRI SunGold Kiwifruit have 3.7 times more Energy, 7.2 times more Omega 3, 2.8 times more Carbohydrate, 7.7 times more Sugars, 8.2 times more Fructose and 2 times more Fiber than Lemon juice from concentrate, bottled, REAL LEMON.
• 100 grams of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw ZESPRI SunGold Kiwifruit as well as Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6 and Protein in 100 grams.