Comparing Nutrients in 14 ounces Java-plum VS Lemon juice from concentrate

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Java-plum	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	8.2% 238kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	3.83% 2.78g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.3% 2.78g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	11.3% 0.15mg	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	NA	8.93% 35.7μg	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	63% 56.8mg	63% 56.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	7.94% 0.071mg	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	9.43% 0.75mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	2.76% 0.064mg	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	9.64% 67.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	NA	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	8.9% 330g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Lemon juice from concentrate per 14 oz

Compare the macro and micronutrient content in 14 oz of Java-plum versus 14 oz of Lemon juice from concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Java-plum vs Lemon juice from concentrate:

• Both Raw Java-plum and Lemon juice from concentrate, canned or bottled have similar amounts of vitamins per 14 oz
• Both Java-plum and Lemon juice from concentrate provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
• Both Raw Java-plum as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Java-plum vs Lemon juice from concentrate:

• 14 ounces of Java-plum have 3.2 times more Iron, 2.1 times more Magnesium and 1.9 times more Phosphorus than Lemon juice from concentrate.
• While 14 oz of Lemon juice from concentrate, canned or bottled contain 1.4 times more Potassium than Raw Java-plum.
• Both Java-plum and Lemon juice from concentrate contain similar levels of Water per 14 ounces.
• 14 ounces of Lemon juice from concentrate lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Raw Java-plum as well as Lemon juice from concentrate, canned or bottled lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Java-plum have 3.5 times more Energy and 2.8 times more Carbohydrate than Lemon juice from concentrate.
• 14 ounces of Lemon juice from concentrate provide inadequate amounts of Energy
• Both Raw Java-plum as well as Lemon juice from concentrate, canned or bottled provide inadequate amounts of Protein in 14 ounces.