Comparing Nutrients in 14 ounces Java-plum VS Lemon

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Lemon	10%	6%	84%

Macro Nutrients

	Java-plum	Lemon	Recommended Dietary Allowance
Energy	8.2% 238kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.47% 0.25g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Lemon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24.4% 0.32mg	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	11% 43.7μg	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	234% 210mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Lemon	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	NA	16.3% 0.15mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	5.18% 0.12mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Lemon per 14 oz

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

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

• 14 oz of Raw Lemons Without Peel contain 6.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Java-plum.
• 14 ounces of Java-plum have insufficient amounts of Vitamin B1
• Both Raw Java-plum as well as Raw Lemons Without Peel have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in 14 ounces.

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

• 14 ounces of Java-plum have 1.9 times more Magnesium than Lemon.
• While 14 oz of Raw Lemons Without Peel contain 1.4 times more Calcium, 3.2 times more Iron and 1.7 times more Potassium than Raw Java-plum.
• Both Java-plum and Lemon contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Java-plum lack sufficient amounts of Calcium
• 14 ounces of Lemon lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Java-plum have 2.1 times more Energy and 1.7 times more Carbohydrate than Lemon.
• 14 ounces of Lemon provide inadequate amounts of Energy
• Both Raw Java-plum as well as Raw Lemons Without Peel provide inadequate amounts of Protein in 14 ounces.