Comparing Nutrients in 14 ounces Lemon VS Java-plum

Macros Ratio

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

Macro Nutrients

	Lemon	Java-plum	Recommended Dietary Allowance
Energy	3.97% 115kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	NA	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Lemon	Java-plum	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.6% 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	11% 43.7μg	NA	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	234% 210mg	63% 56.8mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon	Java-plum	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	NA	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	29.8% 2.4mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	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	9.07% 63.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	9.54% 353g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Java-plum per 14 oz

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

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